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
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Alt Box Step Up x 10 Front Rack & OH Carry x 60ft per Workout of the Day A. 3 Sets A1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Freestanding
Warm Up Row 20/15 Cals Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 4 Sets 3 Position Power Clean Mid Thigh, Below the Knee, Floor) – Rest 2 minutes B. 4 Sets Push Jerk x 3 – Rest 2 minutes
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – 3pt PVC Hinge x 10 + Hold Bottom of OHS Partner C – T Push Up x 10 + FLR -Rotate when the rowing partner completes the Cals. Workout of the Day A. 4 Sets
Warm Up Row 20/15 Cals (No Straps) EMOM for 6 (2 Sets) Min 1 – Jumprope 30 Seconds – Singles Min 2 – Hang 30 seconds Min 3 – Hi/Lo Plank 30 seconds Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Jump Squat x 5 T Push Up x 10 Workout of the Day A. 5 Sets Back Squat x 3-4 @ 30X1 – Rest 2 minutes between. Work on mobilizing your upper body and front rack mobility during your
