Justin

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 OHS x 15 Workout of the Day A. 3 Sets A1: Pull Up (Pronated)  x max reps @ 2011 – Rest 90 seconds A2: Chin Up (Supinated) x max reps @ 2011- Rest 90 seconds -Use assistance if […]

Warm Up Run or Row 250m Wrist,Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 32X1 (45/35lbs) T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60

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: Row 50 Cals or Run 500m w/ Medball (250m each partner) Wallball x 40 (20/14lbs to 10/9′ target) Pull Up x 30 (CTB if possible) Burpee Box Jump

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – TGU x 1 per SLOW Partner C – Alt. Box Step Up (24/20″) Workout of the Day A. 3 Sets Deck Squat x 10 Weighted Pull Up x 4-6 @ 2011 OR Negatives @ 50A1 x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 10m Scap Push Up x 10 Crab Walk x 10m Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 6-8 @ 3011 – Rest 90 seconds A2: SA KB OHS x 4-6 per

Warm Up Run or Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day 10 minutes @ 80% of: Ring Pull Up x 5/3 (Rings to Chest if possible) Perfect Push Up x 10 SA Farmers Carry x 30m per

Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 250/200m Partner B – Deadhang from Pull Up Bar Partner C – Wall Walk x 1-2 Rotate to the next station when the rowing partner completes the distance. Workout of the Day A. 3 Sets Supinated Chin over Bar Hold

Warm Up Run or Row 250m Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 SA KB OH Carry x 1 length per Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Double KB L

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 3 (155/105lbs) Burpee over the Bar x 6 Wallball x 12 (20/14lbs to 10/9′ target) Rest EXACTLY 5 minutes,

Warm Up Run 400m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: – Rope Climb x 1-2 (Legless if possible) – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds A3: Hollow