Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- Muscle Up x 3/2 HSPU x 6 Station 2- Ground to Overhead x 3 (135/95lbs) Bar Facing Burpee x 6 Station 3- Run 200m w/Med Ball Teammates […]
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. 4 Sets A1: Alt. Front Racked Reverse Lunges x 12-16 @ 2010 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60
Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Alt TGU x 4 Squat to Stand x 8 Bar Tap x 12 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid
Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 3pt PVC Hinge x 10 Ring Support Hold x 10-15 seconds Workout of the Day A. 3 Sets A1: SA DB Bench Press x 8-10 per @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Scap Pull Up x 10 + Jumprope Singles Partner C – Alt. Box Step Up/Step Down Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds B.
Workout of the Day In teams of 3, with only 1 partner working at a time, complete the following: Against a 40 minute running clock: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m Partner B – TGU x 1 per Partner C – Hang from Bar Workout of the Day A. 3-4 Sets for Quality A1: Rope Climb x 1-2 (legless if possible) A2: Alt. Single Leg Squat x 8-10 (Pistol or
Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: SA OH Walking Lunge x 50ft (Left) SA Ring Row x 5 per @ 2111 SA OH Walking Lung x 50ft (Right) Cat Cow x 10 Workout of the Day A. 4 Sets A1: Half Kneeling Single Arm KB Press x 6-8 per
Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 3pt PVC Hinge x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid
