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
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 each) Partner B – Hang from Bar Partner C – Alt Box Step Up Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds A2: Chin Up (Supinated) x
Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Prisoner Good Morning x 5 Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B.
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Elbow Rotations x 5 per Front Squat x 5 @ 32X1 (45/35lbs Hang from Bar x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Ring
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: SA DB C&J x 10 (5 per @ 50/35lbs) DU x 30 Row or Ski 200m Rest/Walk 5 minutes In teams of 2, partners alternate movements to complete as many rounds
Warm Up Run 400m Then 2 Rounds of: Walking Lunge x 50ft T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets Against a
