Warm Up Row or Run 250m Then 2 Rounds of: TGU x 2 per Deadhang 30 seconds Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s […]
Warm Up Row or Assault Bike 3 minutes Group PVC Drills 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Hang Power Snatch x 5 Snatch Grip Push Press x 5 Snatch Balance x 5 Workout of the Day A. Every 90 seconds, for 6 minutes (4
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 @ 20X1 -Couch Stretch 60 seconds per between sets. B. In teams of 4,
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Bear Crawl x 50ft Workout of the Day A. 4 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Bar Tap x 10 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 75% x 3 reps Set 2 – 80% x 2 reps Set 3 –
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 – 300/250 Meter Row Station 2 – 1 Round of DB Triplet Station 3 – CTB Pull Up x 10 + Double Under x 30 Station
Warm Up In teams of 3, complete 2 Rounds each of: Run/Row 250m Hang from Pull Up Bar Hi/Lo Plank Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x 10-15m OR Wall Walk x 3-4 B. In teams of 3, perform 3 Rounds
Warm Up Run 400 or Row 500m Then 2 Rounds of: T Push Up Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible –
Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 10 Front Squat x 10 (45/35) Push Press x 10 Workout of the Day A. 2 Sets Bar Tap x 10 Alt DB Snatch x 10 Alt. Weighted Step Up x 10 (20″)
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Deadhang from Pull Up Bar x 30 seconds Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2 A2: Double Under x max