Justin

Warm Up Row or Assault Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Prisoner Good Morning x 5 Squat Jump x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1 […]

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Run 1200m or Row 1500m (Relay) Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds A3: SA OH

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Left Burpee x 5 SA DB OH Walking Lunge x 50ft Right Workout of the Day A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Jumprope Singles Partner C – T Push Up x 4 + 3pt PVC Hinge x 8 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2:

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011

Warm Up Run 250m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the Day A.  Back Squat @ 30X1 Every 2 minutes, for 10 minutes (5 sets): Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 –

Workout of the Day In teams of 3, complete the following for time: Row 1000m or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull Up x 30 Immediately followed by… Row 1000m or Run 800m Burpee Over the DB x 30 CTB Pull Up x 15 -Waterfall start.  

Warm Up Row or Run 250m Then 3 Rounds of: TGU x 2 per Jumprope 30 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0 C. 3 Sets Against a 3 minute

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA DB OH Walking Lunge x 50ft Left Prisoner Good Morning x 5 SA DB OH Walking Lunge x 50ft Right Burpee x 5 Workout of the Day A. 5 Sets Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.