Justin

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

Warm Up Row 250m (No Straps) Then, Jumprope 3 minutes Min 1 – Single Hops Min 2 – Single Leg Single Hops Min 3 – Double Unders Then, Perform 10 Alternating TGU Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. EMOM for 30 minutes (6 Sets) Min

Warm Up Run 250m Dynamic Group Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 3 @ 20X1 – Rest 90 seconds A2: Dynamic Push Up

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Wallball x 50 (20/14lbs to 10/9′ target) Run 400m (Relay) Pull Up x 40 (CTB if possible) Run 400m Ground to Overhead x 30 (115/75lbs) Run 400m

Warm Up Row 2 minutes Then 2 Rounds of: Couch Stretch x 60 seconds per SA Ring Row x 5 per @ 2111 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3011 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds A3:

Warm Up Run or Row 250m Then 2 Rounds w/ PVC of: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 Workout of the Day A. 6 Sets Hang Power Snatch x 2 (Mid Thigh + Below the Knee) + OHS x 1 @ 31X1 B. Complete as many rounds and reps as