Warm Up Row 300/250m (No Straps) Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35) SA Bottoms Up KB Carry x 50ft per Jumprope 50 Single Unders Workout of the Day A. 4 Sets A1: Front Squat x 3-4 @ 20X1 – Rest 30 seconds A2: Double Under x […]
Warm Up Jumprope 3 minutes Then 2 Rounds w/PVC of: Dislocate x 10 Hang Muscle Snatch x 10 OHS x 10 Workout of the Day A. 3 Sets A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds B. 3 Sets
Warm Up Run 400m Then 2 Rounds of: Cat Cow x 5 T Spine Rotation x 5 per T Push Up x 10 Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 3
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) Muscle Up x max reps in time remaining Rest 5
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Farmers Carry x 100ft AHAP – Rest
Warm Up Row or Assault Bike 25/20 Cals Then 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) 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1 B. 5 Sets –
Warm Up Row or Assault Bike 25/20 Cals Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 @ 20×1 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x
Warm Up Jumprope 3 minutes Then 1 Round of: Walking Lunge x 50ft Deadhang x 30 seconds Wall Walk x 1 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3 Sets) Odd – Pronated Chin
Warm Up Row 300/250m (No Straps) Dynamic Drills Then 2 Rounds of: Dislocate x 10 TGU x 2 per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds B. In teams of 2, partners alternate
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in