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
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