Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 SA FLR x 20-30 seconds per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds […]
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3/2 Box Jump Over x 6 (24/20″) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds
Warm Up Row 25/20 Cals Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3
Warm Up Jumprope 3 minutes Then 2 Rounds PVC Drills Dislocate x 10 Good Morning x 10 Muscle Snatch x 10 OHS x 10 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Chin Over Bar Hold (Pronated) x 20 seconds (CTB if
Warm Up Row or Run 250m 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. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-40 seconds per – Rest 60 seconds B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 3 Wall Walk x 1 Workout of the Day A. 5 minutes – HSPU Practice. Wall Assisted or Free Standing. B. EMOM for 8 minutes Odd – Power Clean x 5-7 @ 60-70% of 1RM Even –
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Burpee Broad Jump x 3 Wall Walk x 1 (SLOW) Workout of the Day A. 3 Sets for Quality Bar Tap x 10 Box Jump/Step Down x 10 Deck Squat x 10 B. 5 Sets B1: Front Squat x 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 “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Calories of Assault Bike
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up 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 C. Complete as many rounds
Warm Up Run 400m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Power Snatch x 3 + OHS x 1 @ 31X1 B. 4 Sets – Deadlift Set 1 – 10 reps @ 50% Set 2 – 10