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
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 5 @ 3030 T Push Up x 10 SA KBS x 5 per Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60
Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Bottoms Up 90 Degree Carry x 30m per Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 @ 2020
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 40 minutes of: Row 1000m or Run 800m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20 or
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2020 – Rest