Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps (24/20″) 5 CTB Pull-Ups OR 3/2 Muscle Ups Station 2- 10 Thrusters (75/55) 5 Burpees Station 3- 250 Meter Run w/Med Ball (20/14) –Teammates […]
Warm Up Run 400m Group Dynamic Drills Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) TGU x 2-3 per Freestanding HS Practice or Wall Walk with 10 Alternating Shoulder Taps x 3-4 B. For time: Run 250m 1 Round of Cindy Run 250m 2 Rounds of Cindy
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 1 Squat to Stand x 5 Workout of the Day A. 5 Sets Split Jerk x 2 – Hold the receiving position in the split for 2 seconds before recovering. Rest 90 seconds between sets. B. 5 Sets 3
Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 200m or Run 150m Partner B – TGU x 1 per Partner C – FLR on Floor Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 90 seconds A2: Double Under x max reps
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Sumo Good Morning x 5 Dislocate x 5 Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x max reps in 30 seconds – Rest 60 seconds A2: Kipping Pull Up x max reps in 30 seconds
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ 2111 B. Rounds of 15, 12 and 9 reps for time of: Thruster (105/75) Burpee over the Bar
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Ground to Overhead x 45 (115/75) Burpee Box Jump x 60 (24/20) Pull Up x 90 Run 1200m (This must be performed as a 400m relay and
Warm Up Jumprope 3 minutes Then 1 Round of: Inchworm x 3 T Push Up x 10 Walking Lunge x 1 length Workout of the Day A. 3 Sets A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds A2: Seated SA KB Press x 6-8 per @ 21X1 – Rest 60 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Push Press x 10 (45/35) Workout of the Day A. 5 Sets Push Jerk x 2-3 – Rest 2 minutes B. 5 Sets 2 Position Clean – Mid Thigh & Below the Knee – Rest 2 minutes
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Burpee Broad Jump x 2 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Lying Ext. Rotation x 8-10 per @ 2020 –
