Happy Thanksgiving! Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Burpee Pull Up x 5 (OR Muscle Up x 3) + Double Under x 30 Station 2 – Alt KB Snatch x 10 + Box Jump […]
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Bear Crawl x 1 length Hang from Pull Bar x 45 seconds (accumulate if needed) Workout of the Day A. 3 Sets A1: Weighted Pull Up (Pronated) x 2-3 reps @ 21×1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 1 length per Workout of the Day A. 5 Sets A1: Push Press x 4-6 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds A3: Double Under
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 42X1 Ring Row x 8 @ 2111 (False Grip if possible) Workout of the Day A. 4 Sets A1: Back Squat x 2-3 @ 42X1 – Rest 60 seconds A2: Lying External Rotation x 8-10
Workout of the Day In teams of three, complete five rounds for time of: Row 1000m or Run 800m Double Under x 90 Power Clean x 60 (95/65) Front Squat x 30 (95/65) -45 minute CAP. Only one member of the team may be working at a time, and no member may begin the next movement
Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: OH Walking Lunge x 20 steps – Rest 60 seconds A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds A3:
Warm Up Row 500m Dynamic Drills Then 2 Rounds Inchworm x 5 Squat to Stand x 5 Good Morning x 10 Workout of the Day A. Deadlift – 1RM Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE. Use the following rep schemes and percentages for the deadlift: Set 1
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. Snatch – Build to a “heavy” single in 12 minutes B. Complete as many rounds and reps as possible in 10 minutes of: Double Under x 30 Ground to Overhead
Warm Up Row 300m Dynamic Drills Then Seated Wallslide x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. Press – Find 1RM For the press, perform the following reps and percentages: * Set 1 – 60-65% of possible 1-RM x 3 reps * Set 2 – 70-75% of possible
Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – 1RM When building in the Front Squat, use the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 2 reps @
