Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Alt Box Step Up/Step Down x 10 Workout of the Day A. 3 Sets A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 45 seconds A2: FLR x 45-60 seconds – Rest 45 seconds […]
Warm Up Jumprope 3 minutes Then 10 Alt TGU – smooth & steady Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: KB Windmill x 3-4 per @ 3011 – Rest 60 seconds B. 3 Sets B1: Dips (Rings or Stationary) x max reps @ 2111
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 30 minutes of: Shoulder to Overhead x 45 (115/75) Bar Facing Burpee x 60 Pull Up x 90 Run 1200m (This must be performed as a 400m relay and each
Warm Up Row 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Alt Box Step Up x 10 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Alt. Pistol x 8-10 – Rest 45 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 45
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Muscle Clean x 5 Front Squat x 5 Press x 5 Workout of the Day A. 5 Sets A1: Mid Thigh Hang Power Clean x 1.1.1
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
