Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Prisoner Good Morning x 5 Ankle and Hip Mobility Workout of the Day A. 5 Sets Back Squat x 3-4 @ 30X1 – Rest 2 minutes between. -Work on mobilizing your upper body and front rack mobility during your rest. B. In teams […]
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: Run 1200m or Row 1500m (Relay) Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20
The Downtown location is closed on Friday. Go to the Midtown location. We will have our regular class times that would ordinarily be offered Downtown. Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Bear Crawl x 50ft Supinated Ring Row x 5 Workout of the Day A. 3
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Jumprope Singles Partner C – TGU x 1 per -rotate stations when the running partner returns. Workout of the Day A. 5 Sets A1: 3 Position Power Clean (Pockets, Mid Thigh, Below the Knee) – Rest
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: T Push Up x 10 Supinated Ring Row x 5 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60 seconds B. 3 Sets B1: Dips (Rings or
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 30 seconds B. 3 Sets B1: Weighted
Warm Up Row 250/200m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: OHS x 10 @ 30X1 Dislocate x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Ring Row x 5-7per @ 2011 – Rest 60 seconds B. In teams
Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per T Push Up x 10 Workout of the Day A. 3 Sets A1: Wtd. Step Up x 6 per – Rest 60 seconds A2: Rope Climb x 1-2 – Rest 60 seconds A3: Freestanding HS Hold
Warm Up Row 250/200m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Box Jump/Step Down x 7 Workout of the Day A. 5 Sets A1: Hang Power Clean (Below the Knee) x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Reset and Rest
