Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Workout of the Day A. 4 Sets A1: Ring Pull Up x 3-5 (Rings to Chest) – Rest 45 seconds A2: L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull […]
Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds w/ PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 6 Sets High Hang Power Snatch x 3 + OHS x 1 @ 31X1 – Rest 2 minutes between. B. In teams of 2, partners alternate
Warm Up Run or Row 250m Then 2 Rounds of: Scap Push Up x 10 TGU x 1 per (SLOW) Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 45 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 45 seconds A3: Bottom’s Up Kettlebell Carry x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Burpee Broad Jump x 3 TGU x 2 per Wall Walk x 1 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds Double Under x max reps in 30 seconds KB Snatch x 12 (6 per) B. EMOM
Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x 3-4 @ 2011
Workout of the Day In teams of 4, work together to complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 400m Station 2 – DB Hang C&J x 16 (8 per @ 50/35lbs) +Burpee x 10 Station 3 – Row or Assault Bike 15 Cals + Box Jump
Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA OH Carry x 100ft per Workout of the Day A. 4 Sets Segmented Snatch Deadlift x 3 reps – Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the
Warm Up Row or Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 Supinated Grip Bar Tap x 10 Front Squat x 6 @ 30X1 (45/35lbs) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: Weighted Chin Up (Supinated)
Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (4 Rounds) for time of: 150 Double Unders 100 Calorie Row 60 Hang Power Clean (115/75lbs) 50 Shoulder to Overhead 40 TTB 30 HSPU 14 Muscle Ups
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 Set of each) Partner B – 3pt PVC Hinge x 10 Partner C – Hang from Pull Up Bar Workout of the Day A. 3 Sets A1: Wide Grip Pull Up (Pronated) x max reps – Rest 90
