Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Walking Lunge x 50ft + Bottom of Squat Hold Partner C – Scap Push Up x 10 + FLR Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010 […]
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Alt Box Step Up x 10 Prisoner Good Morning x 5 SA OH Carry x 50ft per Workout of the Day Performance A. 5 Sets (Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat) x 1.1
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 30X1 T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 –
Warm Up Row, Bike, or Ski 2 minutes Then 2 Rounds of: TGU x 2 per Hang from Bar 30 seconds Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x
Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 SA Ring Row x 5 per @ 2111 Hi/Lo Plank 30 seconds Workout of the Day A. 3 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds
Workout of the Day In teams of 3, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… Row 1000m Thruster x 25 (95/65lbs) CTB Pull Up x 15 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the
Warm Up Row or Assault Bike 3 minutes Group Ankle Mobility Then 2 Rounds of: Heels Touching Plate Loaded Squat x 5 @ 3111 Hang from Bar 30 seconds Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 (work on legless and using legs) Alt Pistol x 6-10 Freestanding Handstand Hold
Warm Up Row, Bike, or Ski 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day Performance A. 5 Sets Halting Clean Deadlift x 3-5 -Rest 2 minutes between B. 3 Sets Push Press x 4-6
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Alt Box Step Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4 @ 21X1 – Rest 60 seconds A2: Wtd Step Up x 6-8 per – Rest 60 seconds B. 3 Sets B1: Dips x max
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Jumprope Partner C – Scap Pull Up x 10 + FLR for time remaining -Switch stations, when the rowing partner has completed the Cals. Workout of the Day A. 4 Sets A1: Strict Pull Up
