Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 6 Squat to Stand x 4 Wall Walk x 2 (SLOW) Workout of the Day A. Take 10 minutes to practice Kipping HSPU B. 5 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 […]
Workout of the Day In teams of 4, with only 1 person at each station, complete 3 Rounds each for time of: Row 30 Cals KBS x 30 (53/35lbs) Wallball x 30 (20/14lbs to 10/9′ target) Rest -waterfall start.
Warm Up 2 Rounds of: Jumprope 60 seconds Bar Tap x 10 Alt TGU x 4 Workout of the Day Workout 18.3 2 Rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap:
Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Left Squat Jump x 5 SA DB OH Walking Lunge x 50ft Right Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets): Power Snatch x 3 TnG B. In teams of
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Burpee Broad Jump x 1.1.1 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
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