Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Bar Tap x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 […]
Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20
Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Crab Walk x 1 length Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 – Rest 60 seconds A3: Ring Push
Warm Up Row 250m Then 2 Rounds w/ PVC 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 (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop in
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 8 @ 20X1 T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: FLR on Rings x 30-45 seconds – Rest 60 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Wall Walk x 2 SLOW Box Jump/Step Down x 4 SA KBS x 6 per Workout of the Day A. 10 minutes @ 85% of: Row 15 strokes HSPU x 10 OR Max reps in 45 seconds. Box Jump Over x 5 (24/20″) Rest/Walk
Warm Up In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Deadhang for Pull Up bar Partner C – FLR on Floor -Rotate stations when the rowing partner completes the 200m. Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 2 HSPU x 4 (Strict if possible) KBS x 8 (70/44) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as many rounds and
Warm Up In teams of 3, complete 2 sets each of: Partner A – Run or Row 250m Partner B – TGU x 1 per (SLOW) Partner C – FLR on Floor Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x 10-15m OR
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Halting Snatch Deadlift x 5 – Rest 60 seconds A2: Powell Raise x 6-8 per @ 2020 – Rest 60 seconds B. 3 Sets B1: SA KB