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 –
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: SA KB Front Rack & OH Carry x 50ft per Alt Box Step Up/Step Down x 10 Workout of the Day A. 3 Sets A1: Push Press x 6-8 reps – Rest 60 seconds A2: Hollow Rocks x 20-30 seconds – Rest 60 seconds B.
Workout of the Day In teams of 2, partners alternate full rounds to complete a total of 8 (4 rounds each) of: Run 150m Hang Power Clean x 4 (135/95lbs) Front Squat x 3 Shoulder to Overhead x 2 Run 150m
Warm Up Row, Run, or Bike 3 minutes Then 2 Rounds of: Alt Box Step Up x 10 Scap Push Up x 10 Ring Support Hold x 20 seconds Workout of the Day A.. 4 Sets Muscle Up x 2-4 OR Ring Dip x 6-8 Freestanding Handstand Hold/Walk OR Nose to Wall Hold x 45-60
Warm Up Row 3 minutes (No Straps) Then 2 Rounds of: Squat to Stand x 5 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. Power Clean – Take 12 minutes to build to a 1RM B. Grace Complete 30 Clean & Jerks for time (135/95lbs) -8 minute time
Warm Up Run or Row 400m Then 2 Rounds of: Prisoner Good Morning x 5 YTW x 5 Hang 30 seconds Workout of the Day A. CGBP – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75%
