Justin

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 T Push Up x 10 Workout of the Day A. 3 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: Half Kneeling SA KB Press x 6-8 per @ […]

Warm Up Run 250m Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Workout of the Day A. 5 Sets A1: Push Jerk x 3-4 – Rest 45 seconds A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then 90

Warm Up Row or Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: TGU x 2 per Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60 seconds B.

Warm Up Row 300m (No Straps) Then 2 Rounds of: FLR on Floor x 30 seconds Alt Box Step Up x 10 Scap Pull Up x 5 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) Deadhang to Active Arch x 20-30 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B.

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: Double Under x 150 Row or Assault Bike 100 Cals Wallball x 60 (20/14lbs to 10/9′ target) Muscle Up x 15

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m Partner B – Deadhang 30 seconds + FLR on Floor Partner C – Bottom of Goblet Squat -Rotate stations when the Rowing/Running partner has complete the distance. Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse

Warm Up Jumprope/Row/Bike 3 minutes Then 2 Rounds of: T Push Up x 10 3pt PVC Hing x 8 Squat to Stand x 6 A. 5 Sets (Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat) x 1.1 – Rest 5-10 seconds between reps of the complex A2: Tall Box Jump x

Warm Up Run 400m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.

Warm Up Run 250m Then 2 Rounds of: SA Bottoms Up KB Carry x 50ft per Deadhang 30 seconds Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x 30-45 seconds