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
Workout of the Day Performance In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3/2 Box Jump Over x 6 (24/20″) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many
Warm Up Row or Bike 25/20 Cals Then 2 Rounds of: Scap Pull Up x 5 SA KB OH Carry x 50ft per Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 @ 2011 Hi/Lo Plank 30 seconds Then 2 Rounds of: Dislocate x 10 OHS x 10 Workout of the Day Performance A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Chin Over Bar Hold (Pronated)
Warm Up Row or Run 250m Then 2 Rounds of: 3Pt PVC Hinge x 10 Dislocate x 10 YTW x 5 Workout of the Day Performance A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-40 seconds per – Rest 60 seconds B. In teams of 2,
Warm Up Jumprope 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 Workout of the Day Performance A. 5 minutes – HSPU Practice B. EMOM for 8 Odd – Power Clean x 5-7 @ 60-70% of 1RM Even – HSPU x 8-12 Rest/Walk 5
