Justin

Warm Up Row 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 Box Jump/Step Down x 3 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1 rep @ […]

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 30 minutes of: Thruster x 30 (95/65lbs) Bar Facing Burpee x 30 CTB Pull Up x 30 Row 30 Cals

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds A3: SA OH Carry x 30m

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 Jerk Grip OH Walking Lunge x 1 length Workout of the Day A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B. 5 Sets Hang Clean (Mid

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 T Push Up x 10 Good Morning x 10 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 @ 10X0 – Rest 3 minutes B.

Warm Up In teams of 3, complete 2 rounds of: Partner A – Row 250m Partner B – Jumprope singles Partner C – Hang from Pull Up Bar -rotate stations when the rowing parter completes the distance. A. 3 Sets A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2:

Warm Up Run 250m Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Box Jump/Step Down x 5 Ankle and Hip Mobility Workout of the Day A.  Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set

Workout of the Day In teams of 4, complete 5 sets each for time of: Run 250 Thruster x 15 (95/65) Pull Up x 12 (CTB if possible) Rest -All team members start in a different station but can’t rotate until ther person in front of them has completed their task.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Burpee Broad Jump x 1 length Row 15 Strokes Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0

Warm Up Row,Run, or Bike 2 minutes Then 2 Rounds of: Walking Lunge x 1 length Squat to Stand x 5 Bear Crawl x 1 length Scap Push Up x 5 Workout of the Day A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between