Justin

Warm Up Row, Run, or Bike 2 minutes Then 2 Rounds of: Dislocate x 10 3pt PVC Hinge x 10 Scap Push Up x 10 Then YTW x 10 Workout of the Day A. 6 Sets – CGBP @ 20X1 3,2,1,3,2,1 – Rest 2 minutes between 1st @ 80%, 2nd @ 85%, 3rd @ 90%, […]

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Hang from Bar 30 seconds Workout of the Day A. 3 Sets A1: Bar Tap x 10 – Rest 30 seconds A2: Double Under x max reps in 30 seconds – Rest 30 seconds A3: SA Bottoms Up KB Carry x 50ft

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Push Up x 10 SA OH Walking Lunge x 50ft – Left Bar Tap x 10 SA OH Walking Lunge x 50ft – Right Workout of the Day A. 6 Sets – Back Squat @ 30X1 3,2,1,3,2,1 – Rest 2-3 minutes

Workout of the Day In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of: Station 1 – Run or Row 250m Station 2 – DB Hang C & J x max reps (50/35lb – switch sides every 5 reps) Station 3 – Rest Rest/Walk 3

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Wall Walk x 1 SLOW Workout of the Day A. 3 Sets A1: SA KB OHS x 3-4 per @ 3111 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 –

Warm Up Row or Ski 2 minutes Then 2 Rounds of: Squat to Stand x 5 Alt Box Step Up/Step Down x 10 Front Rack & OH KB Carry x 100ft per Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Prisoner Good Morning x 5 Alt Cossack Squat x 10 Burpee Broad Jump x 1.1.1 Workout of the Day A. 6 Sets Back Squat x 4,3,2,4,3,2 @ 30X1 – Rest 2 minutes between. Work on Upper Body & Front Rack Mobility between sets.

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Hang fromBar  30 seconds Workout of the Day A. 3 Sets A1: Bar Tap x 10 – Rest 30 seconds A2: Double Under x max reps in 30 seconds – Rest 30 seconds A3: Side Bridge x 30 seconds per – Rest

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Then Standing YTW x 10 Workout of the Day A. 5 Sets A1: CGBP x 5,4,3,2,1 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 3

Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k (split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) Burpee Box Jump Over x