Justin

Warm Up Run 400m or Row 500m Then 2 Rounds of: Wall Walk x 2 Alt TGU x 4 3pt PVC Hinge x 8 Workout of the Day A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds B. […]

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 Hang from Bar x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds A2: Ring Pull Up x 3-5 (False Grip Rings to Chest) –

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 250m Station 2 – Muscle Up x 3 + Double Under x 30 Station 3 – HSPU x 10 + Alt. DB Snatch x

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Air Squat x 7 Workout of the Day A. Take 10 minutes to build to a “Moderate” Clean (Not a 1RM). B. WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats & Bar Facing burpees WORKOUT 18.2a

Warm Up Run or Row 250m Then 2 Rounds of: Jumprope 60 seconds Walking Lunge x 50ft FLR x 30 seconds Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – SA DB OH Walking Lunge x 16-20 steps

Warm Up Row 300/200m (No Straps) Then 2 Rounds of: Bear Crawl x 1 length Deadhang x 30 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4

  Workout of the Day A. 3 Sets Bar Tap x 10 Dislocate x 10 OHS x 10 w/ PVC B. 5 Sets Snatch x 1.1.1 – Rest 5-10 seconds between singles and 2 minutes between sets. C. 4 Sets OHS x 4-6 @ 30X1 – Rest 60 seconds D. Complete as many rounds and

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Deadhang 30 seconds Wall Walk x 3 Burpee Broad Jump x 3 Workout of the Day A. 3 Sets for Quality HSPU x max reps in 30 seconds Double Under x max reps in 30 seconds Hollow Rocks/Hold x 30

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Double Under x max reps in time remaining Rest 5

Warm Up Row 14/12 Cals Then 2 Rounds of: SA OH DB Carry x 50ft per Bar Tap x 10 Workout of the Day 18.1 Complete as many rounds as possible in 20 minutes of: TTB x 8 DB Hang Clean & Jerk x 10 (5 per) Row 14/12 Calories