Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 L Seated SA Press x 5 per Workout of the Day A. Press – Test 1RM For the press, perform the following reps and percentages: Set 1 – 60% of possible 1-RM x 3 reps […]
Warm Up Jumprope 2 minutes Then 2 Rounds of: TGU x 2 per Deadhang x 30 seconds 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 A. EMOM for 20 minutes (5
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Squat to Stand x 4 Scap Pull Up x 6 Workout of the Day A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM C. EMOM for 20 minutes (5 Sets): Min 1 –
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Box Jump/Step Down x 5 Single Arm OH Carry x length per Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: SA Bottoms Up KB Carry x 1 length Walking Lunge x 1 length Bar Tap x 10 Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45
Warm Up Row or Bike 3 minutes Then 2 Rounds of: Deadhang to Active Arch x 5 Dislocate x 10 OHS x 15 Group Snatch Progression Workout of the Day A. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch (Pockets) x 2 reps @ 50-65 of 1-RM Snatch Rest 60 seconds, and
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Seated Wallslide x 10 T Push Up x 10 Ring Row x 5 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 @ 20X1 Couch Stretch 60 seconds per B. In teams of 4, complete 5 sets for
Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 6 @ 20X1 Box Jump/Step Down x 3 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 75% x 3 reps Set 2 – 80% x 2 reps
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 or Assault Bike 100 Cals Double Under x 90 Front Squat x 60 (115/75lbs) Shoulder to Overhead x 45 (115/75lbs) Muscle Up x 15 OR Burpee