Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Walking Lunge x 5oft Workout of the Day Performance A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0 […]
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hang from Pull Up Bar 30 seconds Wall Walk x 1 Workout of the Day Performance A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM A. EMOM for 20 (5 Sets)
Warm Up Jumprope 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) Burpee Broad Jump x 3 Row 150m (No Straps) Workout of the Day Performance A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Double Under x max reps in time remaining Rest 5
Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA KB Front Rack + OH Carry x 50ft per Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5
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
