Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories Wallball x 30 (20/14lbs to 10/9′ target) KB Snatch x 30 (53/35lbs – switch hands every 5 reps) Rest Station -Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not […]
Warm Up In teams of 3, complete 2 sets each of: Partner A – Row or Run 250m Partner B – Alt Step Ups Partner C – FLR on Floor Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010 – Rest 60 seconds A2: L Seated Single
Warm Up Row 250m (No straps) Then 2 Rounds of: Inchworm x 3 Box Jump/Step Down x 5 Front Squat x 7 (45/35) Group Hang Clean Instruction Workout of the Day A. 5 Sets A1: High Hang Clean (Pockets) x 1.1.1 – Rest 10 seconds and reset between singles A2: Tall Box Jump x 1.1.1
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Squat Jump x 5 (45/35) Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.
Warm Up Row 250m Alt TGU x 10 Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x 30-45 seconds per. – Rest 45 seconds B. 20 minutes @ 80% of:
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3 Point Hip Hinge x 10 w/pvc Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds
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: Run 500m (250m each) Front Squat x 40 (115/85lbs) Pull Up x 30 (CTB if possible) HSPU x 20 (Strict if possible) Front Rack KB Carry or Bear
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Deadhang x 30 seconds Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 (work on legless and using legs) Alt Pistol x 6-10 Freestanding Handstand Hold -for the handstand use partner assists to learn
Warm Up Row or Bike 2 minutes Then 2 Rounds of: RDL x 5 (45/35) Hang Power Clean x 5 Push Press x 5 Good Morning x 5 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 -Rest 2 minutes between B. 3 Sets Push Press x 4-6 – Rest 2 minutes.
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Cat Cow x 10 Workout of the Day A. 4 Sets A1: CGBP x 4 @ 21X1 – Rest 60 seconds A2: Wtd Step Up x 6-8 per – Rest 60 seconds B. 3 Sets B1: Dips x max reps @ 2010