Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 YTW x 10 T Push Up x 10 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. In teams of 2, for […]
Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Scap Push Up x 10 Deadhang x 30 seconds Single Under x 50 Workout of the Day A. 3 Sets A1: SA FLR on Floor (Left) x 20-30 seconds – Rest 45 seconds A2: SL KB RDL (Right) x 6-8 @ 3011 – Rest
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 –
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of “Nate” Station 3 – 1 Round of DB Triplet (50/35lbs) Station 4
Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Walking Lunge x 50ft Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2020 – Rest 60 seconds A3: Good Morning x 6-8
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Walking Lunge x 50ft Wall Walk x 2 Workout of the Day A. 5 Sets Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B. 5 Sets 3 Postion Clean – High
Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Dislocate x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds B. In teams
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1:
Workout of the Day In teams of 6, with only 2 partners at each station and only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Farmer Carry 250m w/ 70/53lbs per hand Wallball x 30 (20/14lbs to 10/9′ target) + Burpee x 20 Row or