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
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Scap Pull Up x 10 + FLR Partner C – Alt. Box Step Up Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds A2: Chin Up
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 50ft Dislocate x 10 Workout of the Day A. 4 Sets A1: Hang Power Snatch (mid thigh) x 1.1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30 seconds – Rest 90
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 200m Partner B – Bar Tap x 10 + FLR Partner C – 3pt PVC Hinge Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds –
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 32X1 (45/35lbs) Deadhang x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row x 8-10 per @ 2111 –
Workout of the Day In teams of 2 or 3, partners will alternate full sets to complete as many rounds and reps as possible in 18 minutes of: Muscle Up x 3 HSPU x 6 Row or Assault Bike 12/9 Cals Rest 4 minutes, then: In teams of 2 or 3, partners will alternate full
