Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Bike 15/12 Cals Partner B – Alt Box Step up x 10 Partner C – TGU x 1 per (SLOW) Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x […]
Warm Up Run 250m Then 2 Rounds of: Wall Sit 20 seconds Hang 20 seconds Then 2 Rounds of: RDL x 5 Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Split Jerk x 5 Workout of the Day Performance A. Hang Clean + Clean + Split Jerk -Take 15-20 minutes
Warm Up Row or Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Ring Row x 6 per @ 2011 SA OH Carry 100ft per Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Alt Box Step Up x 10 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete as many Perfect Push Ups as possible in 60 seconds C. Complete 2 Rounds for time of: Row
Warm Up Scap Push Up x 10 Y,T,W x 5 each (5 Y’s + 5 T’s +5 W’s) Then 2 Rounds of: Air Squat x 10 Scap Pull Up x 5 Workout of the Day Performance A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2
Workout of the Day In teams 3, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Row, Bike, or Ski 80 Cals Hang Power Clean x 60 (135/95lbs) Front Squat x 40 (135/95lbs) Muscle Up x 20
Warm Up Run or Row 250m Then 2 Rounds of: Alt Box Step Up x 10 Bar Tap x 10 TGU x 2 per Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: SA KB Front Rack & Farmer Carry x 100ft per SA OH Walking Lunge x 50ft per Workout of the Day Performance A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 3pt PVC Hinge x 10 Dislocate x 10 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 @ 10X0 – Rest 3 minutes B. 4 Sets Against
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – Jumprope Singles Partner C – Scap Pull Up x 5 + Air Squat x 10 -Rotate to the next station when the rowing partner has completed the prescribed work. Workout of the Day
