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
Workout of the Day In teams of 5, with only 1 teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run or Row 250m Station 2 – Burpee x 10 + Double Under x 30 Station 3 – CTB Pull Up x 10 + Air
Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 (SLOW) Workout of the Day WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2)
Warm Up Row 250m (No Straps) Then 2 Rounds of: Squat to Stand x 10 Scap Pull Up x 10 Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4 – Active
Warm Up Run 400m or Row 500m Then 2 Rounds of: SA Ring Row x 5 per @ 2011 OHS x 10 w/pvc 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. 3 Sets Supinated Chin Over Bar Hold
Warm Up Row 25/20 Cals Then 2 Rounds of: Dislocate x 10 OHS x 10 Broad Jump x 1.1 Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Power Snatch x 3 TnG B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds A2: HS Walk x