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
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Bear Crawl x 50ft Workout of the Day A. 3 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3:
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Bar Tap x 10 + FLR on Floor Partner C – Alt. Box Step Up Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated Grip Pull Up – Rest 90 seconds
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m (No Straps) Partner B – 3pt PVC Hinge x 10 Partner C – TGU x 1 per (SLOW) Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Snatch Grip Push Press x 4-6 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 10 minutes
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) Bar Tap x 10 FLR w/ Alternating Shoulder Taps x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single