Warm Up Jumprope 3 minutes Group Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Split Jerk x 1 B. Every 90 seconds, for 9 minutes (6 Sets) Push Press x 2 C. In teams of 2, with only 1 partner working at a time, partners […]
Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Walking Lunge x 1 length Workout of the Day A. 2 Rounds Front Racked DB Walking Lunge x 25ft TTB x 3-5 DB Power Clean x 2-3 Rest 2 minutes B. Pick one of this week’s Optional
Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 Pull Up x 5 (Strict CTB if possible) Box Jump Over x 7 (24/20) Station 2 Ground to Overhead x 5 (135/95lbs) Bar Facing Burpee x 7
Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 SA Bottoms Up KB Carry x 1 length Workout of the Day A. 4 Sets A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per
Warm Up Run 400m Then 2 Rounds of: High Knees x 15m Buttkickers x 15m Single Unders x 60 seconds Workout of the Day A. EMOM for 8 minutes (2 Sets): Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Walking Lunge x 20 steps Station 4 – Deadhang
Warm Up Row or Run 250m False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 3 Inchworm x 2 Wall Walk x 1 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds OR 3 Deck Squats + Low Ring
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Deadhang x 30 seconds Scap Push Up x 10 SA KB OHS x 3 per Workout of the Day A. 3 Sets Bar Tap x 10 Dislocate x 10 OHS x 10 B. 5 Sets Snatch x 1.1.1 – Rest 5-10 seconds between singles and
If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in Wodify. The road to recovery is not necessarily paved with heavy Cleans. Be smart. Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Single Leg RDL x 1 length
Workout of the Day In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 4/2 HSPU x 8 Run 250m Rest 5 minutes, then: In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15
Workout of the Day WORKOUT 17.1 For time: Alt DB Snatch x 10 (50/35lbs) Burpee Box Jump Over x 15 (24/20″) Alt DB Snatch x 20 Burpee Box Jump Over x 15 Alt DB Snatch x 30 Burpee Box Jump Over x 15 Alt DB Snatch x 40 Burpee Box Jump Over x 15 Alt