Warm Up In teams of 3, complete 2 Rounds each of: Row/Run 200m Bar Tap x 10 + High/Low Plank Alt Step Up -Rotate stations when the rowing/running partner completes the distance. Workout of the Day A.. 4 Sets Muscle Up x 2-4 OR Ring Dip x 6-8 Freestanding Handstand Hold/Walk OR Nose to Wall […]
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Wall Walk x 1 Workout of the Day A. Power Clean – Take 12 minutes to build to a 1RM B. For time: “Grace” Clean & Jerk x 30 (135/95lbs) C. 2-3 Sets Reverse Plank
Warm Up Row 250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Dislocate x 10 OHS x 10 Workout of the Day A. Back Squat – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 60% of possible 1RM x 5 reps Set 2 – 75% of possible 1RM
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run or Row 250m Partner B – Jumprope Partner C – Burpee Box Step Over (20″) Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. Complete as many rounds and reps as possible in
Warm Up Run 250m Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 3 Point Hinge w/pvc x 10 Workout of the Day A. CGBP – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Deck Squat x 6-8 Rope Climb x 1-2 B. In teams of 3,
Warm Up Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 SA OH Walking Lung x 50ft per Workout of the Day A. 5 Sets Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats Set
Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the Day A. 6 Sets – Back Squat @ 30X1 3,2,1,3,2,1 – Rest 2-3 minutes between. -1st @ 80%, 2nd @ 85%, 3rd @ 90%, 4th @ 85%, 5th @ 90%,
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m (No Straps) Partner B – Jumprope Singles Partner C – Hang from Pull Up Bar Workout of the Day A. 3 Sets A1: Bar Tap x 10 – Rest 30 seconds A2: Double Under x max reps in 30
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. 6 Sets – CGBP @ 20X1 3,2,1,3,2,1 – Rest 2 minutes between -1st @ 80%, 2nd @ 85%, 3rd @ 90%, 4th @ 85%, 5th @ 90%, 6th @
