Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day Performance A. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch (Pockets) x 2 reps @ 50-65 of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, […]
Warm Up Row 30/20 Cals Then 2 Rounds of: YTW x 5 Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Workout of the Day Performance A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 @ 20X1 -Couch Stretch 60 seconds per between sets. B. In teams of 4,
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Scap Push Up x 8 Prisoner Good Morning x 8 T Push Up x 8 Workout of the Day Performance A. 4 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 @ 30X1 Scap Pull Up x 10 Workout of the Day Performance A. 6 Sets – Front Squat @ 20X1 Set 1 – 75% x 3 reps Set 2 – 80% x 2
Workout of the Day “Nate” Complete as many rounds and reps as possible in 20 minutes of: Ring Muscle Up x 2 Handstand Push Up x 4 KBS x 8 (70/53lbs) OR Partner Nate Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of: Muscle Up x 2 or
Warm Up In teams of 3, complete 2 Rounds each of: Row/Run 250m FLR on Floor Alt Box Step Up -Rotate stations when the running/rowing partner finishes the distance. Workout of the Day Performance and GPP A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x 10-15m OR
Warm Up Jumprope 3 minutes Then 10 Alt TGU Workout of the Day Performance A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed) Double Under x max reps in 30 seconds B. 5
Warm Up Row or Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Front Squat x 5 (45/35lbs) Alt Box Step Up x 10 Workout of the Day Performace A. 2 Sets Bar Tap x 10 Alt DB Snatch x 10 Alt. Weighted Step Up x 10 B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 3pt PVC Hinge x 10 Bar Tap x 10 Workout of the Day Performance A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2 A2: Double Under x max reps in 30
Warm Up Run or Row 200m Then 2 Rounds of: Scap Push Up x 10 SA OH Walking Lunge x 50ft per Workout of the Day Performance A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. Complete as many rounds
