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
Warm Up Run or Row 250m Then 2 Rounds of: TGU x 2 per Hang from Pull Up Bar x 30 seconds (:15 Dead Hang/:15 Active Hang) Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 60 seconds A2: Chin Up (Supinated) x max reps – Rest 60
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA Bottoms Up KB Carry 90/90 x 50ft 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
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 32X1 Bar Tap x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B. 3 Sets
Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Assault Bike 100 Cals Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20
Warm Up Run 250m Then 2 Rounds of: TGU x 2 per Plate Hops x 30 seconds Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 45-60 seconds A2: FLR x 30-45 seconds – Rest 45-60 seconds A3: Russian Twist x 20 – Rest 45-60 seconds B. 4
