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
Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone T Spine Rotation x 5 per Wallslide x 10 Workout of the Day A. Press – Test 1RM Use the following percentages in building to today’s 1RM: 3 Reps @ 60% of Possible 1RM 2 Reps @ 75% of Possible
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Bar Tap x 10 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 Lunge x 20 steps @ 20X0 A. EMOM for 20 (5 Sets)
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 1 (SLOW) Scap Pull Up x 5 Wallwalk x 1 (SLOW) Workout of the Day A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM A. EMOM for 20 (5 Sets) Min 1 – Power Clean
Warm Up Row 3 minutes Jumprope 2 minutes Hi/Lo Plank 1 minute Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 1 rep @ 80-85% Set 4 – 1 rep @
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95) Muscle Up x 20 or Burpee Pull Up (CTB)