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
Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the Day A. Every 2 minutes for, 16 minutes, complete: Clean x 1.1 – Rest 5-10 seconds and reset between singles. B. Every 90 seconds, for 12 minutes (8 Sets), complete:
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Single Arm KB Thruster x 5 per Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets Dips (Rings
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 150m Partner B – Row 150m Partner C – TGU x 1 per -Rotate to the next station when the running partner returns. Workout of the Day A. 10 minutes @ 85% of: Row 15 Strokes Alt KB Snatch x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 2010 – Rest 90 seconds B. Complete as many
Workout of the Day In teams of three, complete five rounds for time of: Row 1000m Double Under x 90 Thruster x 60 (95/65) Box Jump Over x 30 (24″/20″) -Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed