Justin

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

Warm Up Row 250m Then 2 Rounds of: TGU x 2 per Good Morning x 10 Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 90 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 90 seconds B. 3 Sets for max reps/cals 60 Seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Arm Bottoms Up KB Carry x 1 length per Wall Walk x 2 Burpee Broad Jump x 3 Workout of the Day 10 minutes @ 80% of: Double Under x 30 Row 15 Strokes Burpee over the Erg x 5 Rest/Walk 5 minutes, then: 10

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run or Row 250m Partner B – Hang from Pull Up Bar Partner C – Alternating Step Up (24/20″) Rotate stations when the rowing/running partner completes the distance. Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated)

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 31X1 (45/35lbs) T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Seated Press

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 HSPU x 6 (Strict if possible) Row 12 Cals Rest 5 minutes, then: In teams of 2, alternate movements to complete as many rounds and reps as possible