Warm Up Row or Run 250m Group Dynamic Drills Workout of the Day A. 3 Sets A1: TGU x 2 per (SLOW) A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps A3: Hang from Pull Up Bar x 30 seconds (perform alternating hip touches if possible) B. In teams of 2, complete […]
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. 4 Sets A1: CGBP x 2-3 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 35 seconds – Rest 60 seconds B. 3 Sets B1:
Workout of the Day In teams of 2 or 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: CTB Pull Up x 7 OR Muscle Up x 3 STO x 7 (115/75) Burpee over the Bar x 7 Rest until the running clock reaches 20:00, and then… In
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 200m Partner B – Alt Step Up (24/20) Partner C – Hang from Pull Up Bar Workout of the Day A. 4 Sets for Quality A1: Rope Climb x 1-2 (legless if possible) A2: Alt. Pistol x 8-10
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: KBS x 9 Squat to Stand x 6 Wall Walk x 3 Workout of the Day A. Every 90 seconds, for 15 minutes (10 Sets) Clean & Jerk B. In teams of 2, complete the following for time: Run 800m with Medball (run together with
Warm Up Row 250m Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 90 seconds A2: L Sit x 20-30 seconds (accumulate time if needed) – Rest 90 seconds B. 3 Sets
Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 SA KBS x 6 per Workout of the Day A. EMOM for 10 minutes: Odd – Power Clean x 5-7 (60% of 1RM) Even – Run 150m Rest/Walk 5 minutes B. EMOM for 10 minutes: Odd – Row 12/10 Cals Even –
Warm Up Row 250m Dynamic Drills 2 Rounds of: Dislocate x 10 T Push Up x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds B. 3 Sets Active
Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KBS x 30 (53/35) Wallball x 30 (20/14lbs to 10/9′ target) Rest Station –Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 200m Partner B – Jumprope (Singles) Partner C – Hang from Pull Up Bar -Rotate stations when the rowing partner completes the distance. Workout of the Day Complete as many rounds and reps as possible in 6 minutes
