Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 6 Sets Hang Power Snatch (Mid Thigh) x 3 + OHS x 1 @ 31X1 – Rest 2 minutes between. B. In teams of 2, partners alternate 60 seconds rounds to […]
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 30X1 (45/35lbs) Broad Jump x 1.1.1 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: HSPU x max reps in
Warm Up 2 Rounds of: Row/Run 250m TGU x 2 per Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 – Rest 60 seconds A2: Strict Pronated Pull Up x max reps @ 2010 – Rest 2 minutes -Use assistance if
Warm Up Row 250m (No Straps) Then 2 Rounds of: T Push Up x 10 Prisoner Good Morning x 6 Burpee Broad Jump x 2 Workout of the Day A. 3 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30-45 seconds – Rest 60 seconds B. Complete as
Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 Muscle Up x 3/2 (Strict if possible) HSPU x 6 (Strict if possible) Station 2 Ground to Overhead x 3 (135/95lbs) Bar Facing Burpee x 6 Station
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
