Warm Up Row 500m or Run 400m Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotations x 10 (5 per) Front Squat x 5 T Push Up x 10 Workout of the Day Performance A. 3 Sets Bar Tap x 10 Box Jump/Step Down x 10 Deck Squat x 10 B. 5 Sets B1: […]
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Calories of Assault Bike
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 5 SA KB Bottoms Up 90/90 Carry x 50ft Workout of the Day 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
Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then 2 Rounds w/PVC of: Dislocate x 9 OHS x 7 Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets): Power Snatch x 3
Warm Up Row 30/20 Cals Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotation x 10 (5 per) Front Squat x 5 (45/35lbs) Deadhang from Pull Up Bar 30 seconds A. 4 Sets A1: Front Squat x 3-4 @ 20X1 – Rest 30 seconds A2: Double Under x max reps in 40 seconds –
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – T Push Ups x 10 Partner B – Hang from Bar 30 seconds Workout
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Half Kneeling Single Arm KB Press x 5 per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30
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: Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5 minutes, then: In
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Walking Lunge 50ft SA Ring Row x 5 per SA Front Rack KB Carry x 100ft per Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 –
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then 2 Rounds w/PVC of: Dislocate x 9 OHS x 7 Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position
