Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m Partner B – Hang from Bar Partner C – FLR on Floor Rotate stations when the rowing partner completes the 250m. Workout of the Day A. 4 Sets A1: Wtd. Step Up x 6 per – Rest 60 seconds […]
Warm Up Row 250m Then 2 Rounds of: Good Morning x 10 Squat to Stand x 5 Burpee Broad Jump x 2 Workout of the Day A. 4 Sets Halting Clean Deadlift x 3-5 -Pause at the upper thigh and hold for 2 to 3 seconds before returning to the floor. Start your sets at
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Single Arm Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 A2: Couch Stretch x 60 seconds per B. 3 Sets B1: Dips
Warm Up Run or Row 250m Then 2 Rounds of: Dislocate x 10 TGU x 1 per Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Wtd. Pull Up x 2-3 @ 2010 – Rest 60 seconds A2: Strict Pull Up (Pronated) x max reps @ 2011 – Rest 60 seconds
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 False Grip Ring Row x 3 @ 2011 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Thumbs Up Reverse Fly x 8-10 @ 2020 –
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 (20/14lbs -each partner runs 400m) -Complete the 1200m as fast as possible and then rest for the remainder of the 10 minute clock. 10 – 22:00
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per Ankle, Hip, & Front Rack Mobility Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunges x 12-16 @ 2010 – Rest 60 seconds A2: SA Bent Row x 6-8 per @
Warm Up Row 250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Hang 45 seconds Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – Pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid thigh. Rest 2 minutes
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 T Push Up x 10 TGU x 1 per Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 21X1 – Rest 30 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds B. 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Squat to Stand x 5 Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds A2: Strict Pull Up x 5-7 @ 2110 – Rest 60 seconds