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.
Warm Up Row 250m (No straps) Then 2 Rounds of: Squat to Stand x 5 SA KBS x 5 per SA KB Push Press x 5 per Workout of the Day A. 5 Sets A1: High Hang Power Clean x 1.1.1 – Reset and Rest 3-5 seconds between these singles and then proceed immediately to
Warm Up Run 250m Then 2 Rounds of: Scap Push Up x 10 SA Bottoms Up KB Carry x 50ft. per Reverse Plank x 30 seconds Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 A2: Alt. Spider Man Climbs x 12-16 – Rest 60 seconds B. 3 Sets B1: Ring
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 OHS x 10 Workout of the Day A. 3 Sets A1: Supinated Chin over Bar Hold (CTB if possible) x 20 seconds – Rest 60 seconds A2: Hollow to Arch Rolls x 30-45 seconds – Rest 60 seconds
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Ring Row x 5 per @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ 2011
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: Run 1200m (400m Relay) Double Under x 90 Front Squat x 60 (115/75lbs) Shoulder to Overhead x 45 (115/75lbs) Muscle Up x 15 OR CTB Pull Up