Warm Up Row 500/450m Then 2 Rounds of: Squat to Stand x 5 SA OH Carry x 50 ft Left Prisoner Good Morning x 7 SA OH Carry x 50 ft Right Workout of the Day A. 5 Sets Segmented Clean Deadlift x 3-4 – Pause for 2-3 seconds in the following positions: 2″ off […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds B. 2 Sets B1:
Warm Up In teams of 3, complete 2 Round each of: Partner A – Row 250/200m (No Straps) Partner B – Jumprope Singles Partner C – Alt Box Step Up Rotate stations when the rowing partner has completed the distance. Workout of the Day A. 10 minutes @ 85% of: Double Under x 30 SA
Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 Dislocate x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 2 (Strict if possible) HSPU x 4 (Strict if possible) KBS x 8 (70/44) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as
Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Bar Tap x 10 T Push Up x 10 Then 5 Rounds (increasing intensity) of: Thruster x 3-5 CTB Pull Up x 3-5 Workout of the Day WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar
Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. 5 Sets B1: TGU x 2 per – Rest 45 seconds B2: Row 15/10 Cals (No foot straps) – Rest 45 seconds B3: SA Front Rack & OH Carry x 50ft
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Scap Push Up x 10 Alt Box Step Up x 10 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds False Grip Ring Pull Up x 2-3 (Rings to Chest if possible) Roll to Candlestick
Warm Up Row or Assault Bike 20 Cals Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Burpee Broad Jump x 1 Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: OHS x 10 Hang from Bar 30 seconds Workout of the Day A. 3 Sets Bar Tap x 10 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds
