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 @
Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- Muscle Up x 3/2 HSPU x 6 Station 2- Ground to Overhead x 3 (135/95lbs) Burpee over the Bar x 6 Station 3- 250 Meter Run w/Med
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA KB OH Walking Lunge x 50ft per SA Ring Row x 5 Workout of the Day A. 3 Sets A1: SA KB OHS x 3-4 per @ 3111 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 –
Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 5 Box Jump/Step Down x 7 Front Rack & OH Carry x 100ft (switch positions at 50ft) Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box
Warm Up 3 Rounds of: Run 150m Jumprope 30 seconds Bottom of Goblet Squat Hold x 60 seconds Ankle and Hip Mobility Workout of the Day A. 6 Sets Back Squat x 4,3,2,4,3,2 @ 30X1 – Rest 2 minutes between. Work on Upper Body & Front Rack Mobility between sets. B. For time: Row 1000m
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Burpee Broad Jump x 50ft Workout of the Day A. 3 Sets A1: Bar Tap x 10 – Rest 30 seconds A2: Double Under x max reps in 30 seconds – Rest 30 seconds A3: Side Bridge x 30 seconds per