Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Scap Push Up x 10 Bear Crawl x 1 length Alt Cossack Squat x 8 Workout of the Day A. 3 sets Dumbbell Walking Lunge x 20 steps @ 10X0 – Rest 60 seconds B. Complete as many rounds and reps […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A. 4 Sets Halting Snatch Deadlift x 4-5 reps – Rest 2 minutes between. B. 3 Sets B1: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds B2:
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Half Kneeling SA KB Press x 8 per Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension @ 3010 x 30-45 seconds – Rest 60 seconds B.
Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Inchworm x 3 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Hang Power Clean x 3 – Rest 30 seconds A2: “Tall” Box Jump x 1.1.1 – Step down and rest 2 to 3 seconds between. Rest 90
Warm Up Jumprope 3 minutes Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2: Weighted Chin Up (Supinated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds
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 17 minutes of: Row 50 Cals Wallball x 50 (20/14lbs to 10/9′ target) Russian KBS x 50 (70/44lbs) Rest/Walk 6 minutes In teams of 3, alternate full rounds to complete
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m Partner B – Run 150m Partner C – Alt TGU x 1 per Workout of the Day A. 3 Sets TGU x 2-3 per SL KB RDL x 6-8 per Nose to Wall Handstand Hold x 45-60 seconds B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Ring Row x 5 @ 2111 Goblet Squat x 7 @ 30X1 Bar Tap x 9 Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: Front Squat x 6 @ 30X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Bar Tap x 9 Workout of the Day A. 5 Sets Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest
Workout of the Day We’ll have only 1 class today at 9am at our Downtown and Collierville locations. In teams of 3 or 4, with only 1 person working at a time, complete 1776 reps (4 Rounds) for time of: 150 Double Unders 100 Calorie Row 60 Hang Power Cleans (115/75) 50 Shoulder to Overhead