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
Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 12/10 Cals Partner B – Deadhang from Pull Up Bar Partner C – FLR on Floor or Nose to Wall HS Hold Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated-Grip Pull Ups – Rest 90
Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60 seconds B. 3 Sets for
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 12 minutes @
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 7 @ 32X1 Ring Row x 5 @ 2111 (False Grip) Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner) Thruster x 40 (95/65lbs) Pull Up x 30 Box Jump Over x 20 (24/20″) Farmers Carry x
