Warm Up 2 Rounds of: Row 15/12 Cals (No Straps) Bar Tap x 10 Single Leg Prisoner Good Morning x 5 per 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 45 seconds […]
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 T Push 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
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 or Row 250m Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Cals Assault Bike
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft 3pt PVC Hinge x 10 Jumprope 30 seconds 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
Warm Up Row or Run 250m Then 2 Rounds of: Prisoner Good Morning x 6 Alt Jump Lunge x 8 SA OH Carry x 100ft per Workout of the Day Performance 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
Warm Up Row, Bike, or Ski 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Bar Tap x10 Goblet Squat x 8 @ 30X1 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.
Warm Up 3 Rounds of: Jumprope 60 seconds Scap Pull Up x 5 SA DB OH 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 seconds -If this rep range and
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: T Push Up x 10 SA Ring Row x 5 per @ 2011 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
Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Bike 100 Cals Double Under x 90 Alt DB Snatch x 60 (50/35lbs) Front Squat x 30 (115/75lbs) Muscle Up x 20 Comp Class- 8am Downtown A. 2 Sets KB Windmill
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Bottoms Up KB Carry 90/90 x 50ft per Scap Pull 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
