Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250 (1 of each) Partner B – Alt. Box Step Up (20″) Partner C – Active Hang 20 seconds + Jumprope Singles Workout of the Day A. 4 Sets A1: Strict Pull Up x max reps in 60 seconds – […]
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA Front Rack Goblet Squat x 6 @ 30X1 – Left Deadhang 20 seconds SA Front Rack Goblet Squat x 6 @ 30X1 – Right Active Hang 20 seconds Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1
Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KB Snatch x 30 (53/35lbs – switch hands every 5 reps) Burpee x 30 Rest Station -Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Sumo Good Morning
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 7 Squat to Stand x 5 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2
Warm Up Run 250m Then 2 Rounds of: TGU x 2 per T Push Up x 8 Workout of the Day A. 3 Sets A1: CGBP x 6-8 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch Row x 6-8 @
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA KBS x 5 per SA KB Push Press x 5 per Scap Pull Up x 5 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 or Assault Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 SA Ring Row x 4 per @ 2011 Burpee Broad Jump x 1.1 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell
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 250m Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Cals Assault Bike or Row
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60
