Justin

Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 31X1 SA Ring Row x 5 per Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 […]

Workout of the Day In teams of 3, with only 1 person working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Power Clean x 2 (155/105lbs) Front Squat x 4 HSPU x 8 (Strict if possible) Rest EXACTLY 5 minutes, then: Alternate full

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 each) Partner B – Hang from Bar Partner C – FLR on Floor Workout of the Day A. 3 Sets for Quality A1: Rope Climb x 1-2 (legless if possible) A2: Alt. Single Leg Squat x 8-10 (Pistol

Warm Up Row 250m Then 2 Rounds of: T Push Up x 10 SA Ring Row x 5 OHS x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 21X1 – Rest 30 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch

Warm Up Run 250m Then 2 Rounds of: Inchworm x 2 Squat to Stand x 4 Box Jump/Step Down x 6 Jumprope 30 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

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