Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 5 Sets A1: CGBP x 5,4,3,2,1 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60 seconds B. 3 Sets Against […]
Warm Up Jumprope 2 minutes Then 2 Rounds of: Scap Push Up x 5 Walking Lunge x 50ft Bear Crawl x 50ft Scap Pull Up x 5 Ankle and Hip Mobility Workout of the Day A. 3 Sets Muscle Up x 3-5 OR Ring Pull Up x 3-5 Handstand Walk x 5-10m OR Nose to
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – Active Hang from Pull Up Bar Partner C – FLR on Floor Workout of the Day A. 5 Sets 3 Position Power Clean Mid Thigh, Below the Knee, Floor) – Rest 2 minutes
Warm Up Group Dynamic Drills Then 2 Rounds of: T Push Up x 10 Walking Lunge x 50ft Prisoner Good Morning x 5 Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20X1 – Rest 90 seconds A2: DB Walking Lunge x 16-20 – Rest 90 seconds B. In teams of 3,
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – Hang from Pull Up Bar Partner C – Jumprope Singles -Rotate stations when the rowing partner is finished. Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow
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