Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull Up x 1-2 @ 20X1 At the top of the next minute… 30 Seconds of Strict Pull Ups for Max Reps At […]
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Below the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift Set 1 – 50%
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: T Push Up x 10 Goblet Squat x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B. 3
Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hinge x 7 Squat to Stand x 5 Burpee Broad Jump x 3 Workout of the Day A. EMOM for 10 Odd – Power Clean x 5 TnG (135/95lbs) + Double Under x 20 Even – TTB x 8-10 Rest/Walk 5 minutes EMOM
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Strict
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 4/3 HSPU x 8/6 (Strict if possible) Alt DB Snatch x 12 (50/35lbs) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as many
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 3 Sets Bar Tap x 10-15 FLR on Floor x 45-60 seconds B. 3 Sets B1: TGU x 2 per – Rest 60 seconds B2: Active Arch Bar Row x
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Dislocate x 7 OHS x 9 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Above the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see
Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Hang from Pull Up Bar x 60 seconds Front Squat x 5 (45/35lbs) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per SA Ring Row x 6 per @ 2011 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. 3 Sets B1: SA