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
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 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 – Hi/Lo Plank 30 seconds Ankle, Hip, and Front
Warm Up Row or Run 250m Then 2 Rounds of: Prisoner Good Morning x 5 Alt. Box Step Up x 10 Bar Tap x 10 Workout of the Day A. 3 Sets A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 seconds A2: Alt. Pistol x 8-10 – Rest 60 seconds B. EMOM
Warm Up Row 250m (No Straps) Then 2 Round of: Seated Wallslide x 10 Scap Push Up x 10 Front Rack & OH Carry x 200ft (100ft per) Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 90 seconds A2: Side Bridge x 30-45 seconds per – Rest 90
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 800m or Row 1000m Front Squat x 30 (115/75lbs) Pull Up x 30 (CTB if possible)
Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Seated Wallslide x 10 Bar Tap x 10 SL RDL x 5 per @ 3011 Workout of the Day A. 4 Sets A1: L Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds A2: SL KB RDL x 6-8 per
