Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 Ring Row x 5 @ 2111 (False Grip) Workout of the Day A. 3 Sets Bar Tap x 10 Box Jump/Step Down x 10 Deck Squat x 10 B. 5 Sets B1: Front […]
Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: Power Clean x 4 (155/105lbs) Bar Facing Burpee x 8 Row 16/12 Cals Rest/Walk 4 minutes, then: In teams of 2 or 3, alternate full rounds to complete as
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Bar Tap x 10 TGU x 1 per (each rep should take at least 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
Warm up Run 250m Then 2 Rounds of: Dislocate x 10 SA KB OHS x 3 per @ 3111 Good Morning x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Power Snatch x 3 + OHS x 1 @ 31X1 B. 4 Sets – Deadlift Set 1 – 10 reps
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 T Push Up x 8 Jumprope 45 seconds (Singles) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 30 seconds A2: Double Under x max reps in 40
Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. 3 Sets A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds B. 3 Sets B1: Wall Walk x 2-3 OR HSPU x 5-8 – Rest 30 seconds
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Cat/Cow x 10 Prone Kneeling T-Spine Rotations x 5 per Deadhang x 30 seconds Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B.
Workout of the Day In teams of 4, complete 5 sets each for time of: Run or Row 250m 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 Row or Run 250m Dynamic Drills 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 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest
Warm Up Run or Row 250m 2 Rounds of: Dislocate x 5 Good Morning x 7 OHS x 9 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position Power Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1 B. 5 Sets – Deadlift Set