Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 Ring Row (False Grip) x 5 @ 2111 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 […]
Warm Up In teams of 3, complete 2 rounds each of: Partner A – Row 200m Partner B – Jumprope Partner C – Wall Walk x 2 Rotate stations when the rowing partner completes the distance. Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: SA Bottoms Up Carry x 1 length per (90/90 Bent Arm) T Push Up x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30
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 100 Cals Double Under x 90 KB Snatch x 60 (53/35lbs) Muscle Up x 30 OR Burpee Pull Up x 30
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 10 Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At
Warm Up Row 500m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Below the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 20X1 Set 1 – 50% x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA KB Press x 5 per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Pull Up x 5 Box Jump/Step Down x 5 Workout of the Day A. EMOM for 10 minutes: Odd – Power Clean x 5 TnG (135/95lbs) + Double Under x 20 Even – TTB x 8-10 Rest/Walk 5 minutes EMOM
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 T Push Up x 8 A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B.
Workout of the Day In teams of 4, complete 3 sets each of: Row 30/25 calories Wallball x 25 (20/14lbs to 10/9′ target) Burpee Box Jump Over x 15 (24/20″) Ground to Overhead x 10 (135/95lbs) Teams establish an order and maintain that order for the workout. Athletes may not move to the next station