Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Row 100 Cals Alt. SA DB Thruster x 60 (50/35lbs) Muscle Up x 15 Comp Class 8am Downtown Only A. 3 Sets Supinated […]
Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 – Rest 60 seconds A3: Ring Push
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Scap Pull Up x 5 + Hi/Lo Plank Partner C – Burpee x 5 + Front Squat x 10 (45/35lbs) Workout of the Day A. 4 Sets A1:
Warm Up 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Wall Walk x 1 Jumprope 30 seconds Workout of the Day A. Complete 10 reps of HSPU Negative @ 50A1 B. 10 minutes @ 85% of: Row 15 strokes HSPU x 10 OR Max reps in 45 seconds. Box Jump
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
