Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Bar Tap x 15 Partner C – Jumprope Singles -Rotate stations when the rowing partner completes the work. Workout of the Day A. 4 Sets A1: Double Under x max reps in 30 seconds – […]
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Dislocate x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 3011 – Rest 60 seconds B. 4 Sets
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 w/ Medball (250m each partner) Wallball x 40 (20/14lbs to 10/9′ target) TTB x 30 Ground to Overhead x 20 (115/85lbs) Muscle Up or Burpee CTB
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Crab Walk x 1 length Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3:
Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Bar Tap x 10 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3-4 – Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between. B.
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 6 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch Row x
Warm Up Jumprope 3 minutes Then, in teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Scap Pull Up x 5 + Deadhang for time remaining Partner C – FLR on floor -rotate stations when the rowing partner has completed the distance. Workout of the Day A. 3
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: OHS x 10 Ring Row x 5 (False Grip) Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds B. In teams of 2, partners
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) Wallball x 40 (20/14lbs to 10/9′ target) Pull Up x 30 (CTB if possible) Burpee Box Jump Over x 20 (24/20″) Plate Pinch Carry
Warm Up Row 250m Then 2 Rounds of: TGU x 4 (2 per side) Ring Row x 8 Workout of the Day A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60 seconds A3: SL KB