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
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 of each) Partner B – Hi/Lo Plank Partner C – Bar Tap x 10 + Alt Box Step Up/Step Down Workout of the Day A. 4 Sets A1: Wtd. Step Up x 6 per – Rest 60 seconds
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Medball Squat x 10 + Hang from Bar Partner C – Alt Box Step Up/Step Down -Rotate stations when the rowing partner is finished. Workout of the Day A. 4 Sets Halting Clean Deadlift x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 T Push Up x 8 Row 12/10 Cals Workout of the Day A. 4 Sets A1: SA DB Bench x 6-8 per @ 21X1 – Rest 60 seconds A2: Couch Stretch x 60 seconds per B. 3 Sets B1: Dips (Rings or
Warm Up Row, Bike, or Run 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Wtd. Pull Up x 2-3 @ 2010 – Rest 60 seconds A2: Strict Pull Up (Pronated) x max reps @ 2011 – Rest
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: SA OH Walking Lunge x 50ft – Left Squat to Stand x 5 SA OH Walking Lunge 50ft – Right Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
