Warm Up Run or Row 250m Then 2 Rounds of: SA KB Front Rack & OH Carry x 50ft – Left Plate Hops x 30 seconds SA KB Front Rack & OH Carry x 50ft – Right 3pt PVC Hinge x 10 Workout of the Day A. Complete as many Double Unders as possible in […]
Warm Up Row 400/300m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Hang from Bar 30 seconds Workout of the Day A. Back Squat – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 60% of possible 1RM x 5 reps Set 2 – 75%
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row, Bike. or Ski 50 Cals Alt SA DB Squat Clean Thruster x 40 (50/35lbs) Burpee Over the DB x 30 Muscle Up x 20 Double Under x
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Deck Squat x 6-8 Rope Climb x 1-2 B. In
Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Squat Jump x 5 Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Muscle Clean x 5 Front Squat x 5 Workout of the Day A. 5 Sets Set 1 – 1 Power Clean (70% of 1RM
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 –
