Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Supinated Hang 30 seconds Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate […]
Warm Up Run, Row, Bike, Ski, or Jumprope for 3 minutes Then 2 Rounds of: 3pt PVC Hinge x 10 SA OH Walking Lunge x 50ft (Left) Scap Push Up x 10 SA OH Walking Lunge x 50ft (Right) Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest
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 – Walking Lunge x 50ft Partner B – Hang from Bar 30 seconds Workout of
Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats (53/35) 20 Shoulder to Overhead (75/55) -All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after
Warm Up Row 250m (No Straps) Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick +
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Then 2 Rounds of: Snatch Grip RDL x 5 (45/35lbs) Hang Muscle Snatch x 5 Snatch Grip Push Press x 5 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1 – Rest 5-10
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 Broad Jump x 1.1 Workout of the Day A. Front Squat – Test 1RM Perform the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – FLR x 30 seconds + Jumprope Single Unders Partner C – Alt Box Step Up x 10 + Hang from Bar -Rotate when the running/rowing partner has completed the distance. Workout of the Day A. 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Push Press x 5 + 5oft Carry (Left) SA Ring Row x 5 per @ 2011 SA KB Push Press x 5 + 5oft Carry (Right) Workout of the Day A. Press – Test 1RM For the Press, perform
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: Run 1200m Double Under x 90 SA DB Thruster x 60 (50/35lbs – switch hands every 5 reps) Power Clean x 30 (135/95) Muscle Up x 20
