Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds […]
Warm Up Run or Row 250m Then 2 Rounds of: TGU x 2 per Hang from Bar 30 seconds Jumprope 50 Singles Workout of the Day A. 2 Sets A1: Bar Tap x 10-15 – Rest 60 seconds A2: Weighted Pull Up x 3-4 @ 20X0 – Rest 60 seconds A2: Strict Pull Up x
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – T Push Ups x 10 Partner B – Hang from Bar 30 seconds Workout
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 800m or Row 1000m Front Squat x 30 (115/75lbs) Pull Up x 30 (CTB if possible) Comp Class Downtown 8am A. 3 Sets
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 3 Sets A1: Staggered Stance KB RDL x 6-8 per @ 3011 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 SA Front Rack & Farmers Carry x 100ft per Workout of the Day A. 5 Sets A1: High Hang Power Clean x 1.1.1 – Reset and Rest 3-5 seconds between these singles and then proceed immediately
Warm Up Run or Row 250m Then 2 Rounds of: Wallslide x 10 3pt PVC Hinge x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 A2: Alt. Spider Man Climbs x 12-16 – Rest 60 seconds B. 3 Sets B1: Ring Support Hold x
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 3 Sets A1: Supinated Chin over Bar Hold (CTB if possible) x 20 seconds – Rest 60 seconds A2:
Warm Up Row 300/250m Ankle and Hip Mobility Then 2 Rounds of: Dislocate x 10 OHS x 10 Burpee Broad Jump x 1.1 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ 2011 – Rest 60 seconds
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10’/9′ target) Power Clean x 30 (135/95) Muscle Up x 20
