Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Alt Cossack Squat x 10 Scap Pull Up x 10 Hi/Lo Plank 30 seconds Workout of the Day Performance A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 65% Set 2 – 4 […]
-Schedule Changes for Saturday- Downtown – 1 Class only at 8am Triad – 8am and 9am Collierville – 9am and 10am Midtown – Closed Workout of the Day for Saturday: In teams of 3, complete the following for time: Bike 2000m, Row 1000m, or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 3011 FLR 30 seconds Jumprope 60 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 SA OH Carry 50ft per Hang 30 seconds Workout of the Day Performance A. 5 Sets Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets. B. 5 Sets 3 Position Clean – High Hang
Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 T Push Up x 10 Row 15 Strokes 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 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
