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 @
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Hang from Bar Partner C – Hi/Lo Plank Workout of the Day A. 3 Sets Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) Nose to Wall Handstand Hold x 45-60 seconds Hollow Tuck
Warm Up Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Front Rack & Farmer Carry 200ft (100ft per) Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60
Workout of the Day In teams of 2 or 3, with only 1 person working at at time, complete 4 Rounds for time of: Muscle Up x 15 OR Burpee CTB Pull Up Power Clean x 30 (95/65lbs) Thruster x 45 (95/65lbs) Row or Assault Bike 60 Cals -30 minute cap.
Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 3011 Then 2 minutes of: Front Rack Mobility Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-12 @ 2010 – Rest 60 seconds A2: Single Arm
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Hang Power Snatch (below the knee) x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps
