Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: HSPU x max reps in […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Good Morning x 10 Workout of the Day A. 3 Sets A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 – Rest 60 seconds A2: Strict Pronated Pull Up x max reps @
Warm Up Row 300/250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up OH KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30-45 seconds – Rest 60 seconds B.
Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- Muscle Up x 3/2 HSPU x 6 Station 2- Ground to Overhead x 3 (135/95lbs) Burpee over the Bar x 6 Station 3- 250 Meter Run w/Med
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl x 1 length Scap Push Up x 5 Workout of the Day A. 4 Sets A1: Ring Pull Up x 3-5 (Rings to Chest) – Rest 45 seconds A2: L-Sit Tuck to Extension x
Warm Up Row,Run, or Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A. 6 Sets High Hang (Pockets) Power Snatch x 3 + OHS x 1 @ 31X1 – Rest 2 minutes between. B. In teams of two, partners alternate 3-minute
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 OH Walking Lunge x 1 length (25/15lb plate) Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 45 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 45 seconds A3:
Warm Up Jumprope 3 minutes Dynamic Drills Wrist/Forearm Mobility Drills Then 2 Rounds of: Wall Walk x 1 TGU x 2 per Burpee Broad Jump x 3 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds Double Under x max reps in 30 seconds KB Snatch x 12 (6
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Ring Row x 5 @ 2111 Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x 3-4 @ 2011
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 500m w/ Medball (250m each partner) Wallball x 40 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95) Box Jump Over x 20 (24/20″) Muscle Up x