Warm Up 2 Rounds of: Row 250/200m No Straps Jumprope 30 seconds Deadhang 30 seconds Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Burpee Broad Jump x 1.1 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Bent […]
Warm Up In teams of 3, complete 2 Rounds each of: Row 250/200m Scap Push Up x 5 + Active Hang from Pull Up Bar Jumprope Singles -Rotate stations when the rowing partner completes the distance. Workout of the Day A. 3 Sets A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Scap Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: KB Windmill x 3-4 per @ 3011 – Rest 60 seconds B. 3 Sets B1: Dips (Rings or Stationary)
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 35 minutes of: Alt DB Snatch x 60 (50/35lbs) Run 400m (together) Wallball x 120 (20/14lbs to 10/9′ target) Run 400m (together) Burpee Box Jump Over x 60 (24/20″) Run
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per Group Ankle Mobility Workout of the Day A. 4 Sets A1: Alt. Pistol x 8-10 – Rest 45 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 45 seconds A3: Side Bridge
Warm Up Jumprope 3 minutes Then 2 rounds of: Squat to Stand x 4 Prisoner Good Morning x 6 Alt. Box Step Up x 8 Workout of the Day A. 5 Sets A1: Mid Thigh Hang Power Clean x 1.1.1 – Reset and Rest 3-5 seconds between these singles and then proceed immediately to A2
Warm Up Row 250m (No Straps) Ankle, and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 SA Ring Row x 5 per Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 of each) Partner B – Hang from Pull Up Bar Partner C – TGU x 1 per Workout of the Day A. 2 Sets A1: Bar Tap x 10-15 – Rest 60 seconds A2: Weighted Pull Up x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Alt Cossack Squat x 8-10 – Rest 60 seconds B. 3 Sets B1: Ring Support Hold x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length SA Ring Row x 5 per Workout of the Day A. 3 Sets A1: Split Stance KB RDL x 6-8 per @ 3011 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds B.
