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
Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 T Push Up x 8 Alt Box Step Up x 8 (24/20″) Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10
Workout of the Day In teams of 2, with only 1 person working at a time (except for the DB Hang C&J) complete as many rounds and reps as possible in 30 minutes of: 500m Medball Relay (250m each) Wallball x 40 (20/14lbs to 10/9′ target) Synchro SA DB Hang C & J x 30
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Bike 12/10 Cals Partner B – Alt Box Step Up x 10-15 Partner C – Prisoner Good Morning x 5 + Hi/Lo Plank Workout of the Day Performance A. 4 Sets Segmented Clean Deadlift x 3-4 – pause for
Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hing x 10 SA Ring Row x 5 per @ 2011 TGU x 1 per Workout of the Day A. 4 Sets A1: CGBP x 6 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds
