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
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Front Rack & Farmer Carry x 200ft (100ft per) Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: 3 Rounds of: Run 500m (250m each) SA DB Hang C & J x 40 (50/35lbs – switch sides every 5 reps) Wallball x 30 (20/14lbs to 10/9′ target) Burpee Box Jump Over x
Warm Up Row or Run 250m Then 2 Rounds of: Dislocate x 10 SA Bottoms Up KB Carry 90/90 x 50ft per Bar Tap x 10 Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per Wall Walk x 3-4 B. In teams of 3, complete 3
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – 3pt PVC Hinge Partner C – TGU x 1 per Workout of the Day A. 4 Sets Halting Snatch Deadlift x 4-5 reps – Rest 2 minutes between. B. 3 Sets B1: SA KB
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Bar Tap x 12 Front Squat x 6 (45/35lbs) Burpee Broad Jump x 3 Workout of the Day A. 4 Sets A1: Front Squat x 6 @ 30X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x 3-4 @
