Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 per Half Kneeling SA KB Press x 5 per Workout of the Day A. 3 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest […]
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3/2 (Strict if possible) HSPU x 6/4 (Strict if possible) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, alternate full rounds to complete as many
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Bar Tap x 10 + FLR Partner C – TGU x 1 per (SLOW) Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x 10-15m
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 SA KB Front Rack + OH Carry x 50ft per Workout of the Day A. 4 Sets A1: Halting Snatch Deadlift x 5 – Rest 60 seconds A2: Powell Raise x 6-8 per @ 2020 – Rest
Warm Up Jumprope 3 minutes Then 2 Rounds with PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Scap Pull Up x 5 3pt PVC Hinge 10 Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 90 seconds A2: Chin Up
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per KB Front Rack & OH Carry x 50ft per Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30
Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 @ 32X1 T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 –
Workout of the Day Complete the following congo-line style in teams of 3, with each partner completing the following: For time: Row 1000 Meters Thruster x 50 (45/35lbs) Pull Up x 30 Immediately followed by… Row 1000 Meters Thruster x 25 (95/65 lbs) CTB Pull Up x 15 Partner A begins, and as soon as
Warm Up Row 250m (No Straps) Then 2 Rounds of: Alt Box Step Up x 10 Ring Support Hold x 20 seconds SA Front Rack & Farmer Carry x 100ft per Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 L Sit x 20-30 seconds –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest
