Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Air Squat x 10 @ 31X1 Then 2 Rounds of: Alt Elbow Rotations x 10 Hang Power Clean x 5 Front Squat x 5 Workout of the Day Performance A. 5 Sets Set 1 […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – TGU x 1 per (SLOW) Partner C – Jumprope Singles Workout of the Day A. In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1200m Double
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Jumprope Singles Partner C – Scap Pull Up x 5 + Hi/Lo Plank Workout of the Day A. 2 Sets A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest
Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 SA Ring Row x 5 @ 2011 SA OH Walking Lunge x 50ft per Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: L Seated Press x 8-10 @
Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats (53/35) 20 STO (75/55) All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates
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
