Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: OHS x 10 Scap Pull Up x 5 Good Morning x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 31X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020- Rest 60 seconds B. […]
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 30 minutes of: Ground to Overhead x 45 (115/75) Burpee Box Jump x 60 (24/20) Pull Up x 90 Run 1200m (This must be performed as a 400m relay and
Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KBS x 30 (53/35) Wallball x 30 (20/14lbs to 10/9′ target) Rest Station -Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the
Warm Up Run 250m Then 2 Rounds of: Scap Push Up x 10 Bar Tap x 10 Walking Lunge x 50ft Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 FLR on Floor or Rings x 45-60 seconds B. For time: Run 400m 4 Rounds of
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – FLR on Floor Partner C – Bottom of Goblet Squat Hold Workout of the Day A. 4 Sets A1: Push Press x 4-6 – Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest
Warm Up Run or Row 250m Then 2 Rounds of: Bear Crawl x 50ft Supinated Ring Row x 5 Walking Lunge x 50ft Dislocate x 10 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA KBS x 10 per Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Russian
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 Row 15 Strokes FLR on Floor x 30 seconds Workout of the Day A. 3 Sets A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds A2: Chin Up (Supinated) x max reps in
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 Double Under x 90 Wallball x 60 (20/14lbs to 10’/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20 or Burpee Pull Up (CTB)
Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Squat to Stand x 4 Scap Pull Up x 6 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Deck Squat x 6-8 False Grip Ring Pull Up OR False Grip Ring Row
