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
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 31X1 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 31X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020- Rest 60
1 Class only at 9am at our Downtown, Triad, and Collierville locations. Workout of the Day for Monday In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner) Wallball x
Workout of the Day In teams of 2 or 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 3 (135/95lbs) Front Squat x 5 HSPU x 7 (Strict if possible) Rest/Walk 5 minutes In teams of 2 or 3, partners alternate full
Warm Up Run or Row 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/ PVC Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) SL KB RDL x 8 per @ 3011 FLR on Floor or Rings x
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Hold Bottom of Front Squat 30 Seconds + Barbell Overhead Hold Partner C – Bar Tap x 10 + Hi/Lo Plank Rotate stations when the rowing partner is done. Workout of the Day
