Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – 3Pt PVC Hinge Partner C – Jumprope Singles -Rotate stations when the rowing partner finishes. Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: […]
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 OHS x 5 @ 32X1 T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Bear Crawl x 50ft Scap Pul Up x 10 Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 L Sit x 20-30 seconds – (accumulate time if
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 90
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Hang from Pull Up Bar Partner C – Burpee Box Step Over -Rotate stations when the Rowing partner completes the 250m. Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated)
Warm Up 2 Rounds of: Row/Run 250m Prisoner Good Morning x 5 T Push Up x 10 Bear Crawl x 50ft Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 90 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 90 seconds B. 10 minutes @ 85% of: Row
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: OHS x 5 @ 32X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Ring Row x 6-8 per @ 2111 – Rest 60
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 15
Warm Up Run 250m Then 2 Rounds of: Scap Push Up x 10 Walking Lunge x 50ft Squat to Stand x 5 Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – Bar Tap x 10 + FLR on Floor for time remaining Partner C – Burpee Step Over (20″ – Smooth & Continuous) -Rotate stations when the rowing partner has completed the 12/10 Cals. Workout of
