Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m w/ Medball (20/14lbs) Station 2 – Muscle Up x 4/3 + Strict HSPU x 8/6 OR 1 Round of Cindy Station 3 – […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – TGU x 1 per Partner C – Hang from Bar 30 seconds + Air Squat x 10 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6 per – Rest
Warm Up Run, Row, Bike, or Ski 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Segmented Power Snatch x 3 Alt. Box Step Up x 10 -for the Segmented Snatch pause in the following positions for 1 to 2 seconds: Mid Shin, Above
Warm Up Run 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 5 Sets Every 3 minutes, for 15 minutes: Front Squat x 3 @ 20X1 B 2 Sets Every 10 minutes, for 20
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 (Slow & Controlled) Alt Box Step Up x 10 Row 15 Strokes (No Straps) Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 90 seconds A2: Hollow Rocks
Warm Up Run or Row 250m Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of the Day A. 6 Sets Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 rep @ 85%
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of “Nate” Station 3 – 1 Round of DB Triplet Station 4 –
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – 3pt PVC Hinge x 10 + Bar Tap x 10 Partner C – 1 Air Squat @ 10101010 (that’s 10 seconds on the way down, 10 seconds in the bottom, 10 seconds on the ascent, and
Warm Up Jumprope 3 minutes Min 1 – Single Unders Min 2 – Single Leg Single Unders Min 3 – Double Unders Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Pressing Snatch Balance x 10 Workout of the Day A. Every 2 minutes, for 12 (6 Sets) 2 Position Power Snatch (Below
Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Seated Wallslide x 10 SA Ring Row x 5 per @ 2111 Prisoner Good Morning x 5 Workout of the Day A. 4 Sets A1: Press x 2-3 @ 20X1 – Rest 60 seconds A2: Couch Stretch x 60 seconds per – Rest
