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
Warm Up Row 500/450m Then 2 Rounds of: Scap Pull Up x 10 SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 2 Sets For max reps: A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 90 seconds A2: Strict Pull Ups (Pronated) – Rest 90 seconds A3: Strict Chin Ups (Supinated)
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 3pt PVC Hinge x 10 SA OH Walking Lunge x 50ft per Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 KB Front Rack & OH Carry x 50ft per Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 12
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Hang from Bar 30 seconds Workout of the Day 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
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA OH Walking Lunge x 50ft per SA Ring Row x 5 per @ 2011 A. 3 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Russian KBS x 15-20 –
