Warm Up In teams of 3, complete 2 sets each of: Partner A – Run or Row 250m Partner B – Scap Pull Up x 5 + Deadhang for remaining time Partner C – Jumprope (Singles) Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 90 seconds A2: […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 Inchworm x 3 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. In teams of 2, partners alternate
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Hollow Hold x 30 seconds Walking Lunge x 1 length Deadhang x 30 seconds Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 L Sit x 20-30 seconds – (accumulate time if needed) B. In teams
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 45
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Inchworm x 3 Scap Pull Up x 10 Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds A2: Chin Up (Supinated) x 6-10 – Rest 90 seconds B. 3 Sets B1: Active Arch Bar
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Dislocate x 10 SA KBS x 5 per Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 10 minutes
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row x 5 @ 2111 (False Grip) Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row x
Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3/2 (Strict if possible) HSPU x 6 (Strict if possible) Row 12 Cals Rest 5 minutes, then: In teams of 2, alternate movements to complete as many rounds and
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Step Up x 5 per T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4
