Justin

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: YTW x 5 T Push Up x 10 Scap Pull Up x 5 Workout of the Day Performance A. CGBP – 1RM Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set […]

Warm Up Row, Bike, or Ski 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Alt Box Step Up x 8 Bar Tap x 10 Workout of the Day Performance A. 6 Sets – Back Squat Set 1 – 3 reps @ 80-85% Set 2 – 2 reps

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Hi/Lo Plank 30 seconds Then 2 Rounds of: Elbow Rotation x 5 per Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Workout of the Day Performance A. Clean &

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Farmer Carry 100ft per Wall Walk x 2 Row 15 Strokes Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In teams of 2, with

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Barbell Complex x 15 Burpee Box Jump Over x 30 (24/20″) TTB x 45 Row, Bike, or Ski 60 Cals Today’s Barbell Complex is: 3 Hang Power Cleans + 3 Front

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Bike 15/12 Cals Partner B – Alt Box Step up x 10 Partner C – TGU x 1 per (SLOW) Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x

Warm Up Run 250m Then 2 Rounds of: Wall Sit 20 seconds Hang 20 seconds Then 2 Rounds of: RDL x 5 Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Split Jerk x 5 Workout of the Day Performance A. Hang Clean + Clean + Split Jerk -Take 15-20 minutes

Warm Up Row or Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Ring Row x 6 per @ 2011 SA OH Carry 100ft per Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Alt Box Step Up x 10 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete as many Perfect Push Ups as possible in 60 seconds C. Complete 2 Rounds for time of: Row

Warm Up Scap Push Up x 10 Y,T,W x 5 each (5 Y’s + 5 T’s +5 W’s) Then 2 Rounds of: Air Squat x 10 Scap Pull Up x 5 Workout of the Day Performance A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2