Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Weighted Pronated Pull Up x 2-3 @ 21X0 – Rest 30 seconds A2: Pronated Pull Up x Max reps – Rest 30 seconds A3: Supinated Chin Over […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 150m Partner B – TGU x 1 per Partner C – FLR on Floor -Rotate stations when the running partner returns. Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Hollow
Workout of the Day In teams of 3, complete 4 sets for max reps/cals of: Row for Calories x 60 seconds Burpee Pull Up OR Muscle Up x 60 seconds Wallball x 60 seconds Rest 60 seconds –Team members rotate through the 3 work stations at 60 second intervals and all members rest at the
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 Scap Pull Up x 8 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0 C. Complete as many rounds
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Burpee Broad Jump x 4 Squat to Stand x 6 Workout of the Day A. 5 Sets Push Jerk x 3 – Rest 2 minutes B. 5 Sets Hang Clean (Mid Thigh) x 1.1.1 – Rest 5-10 seconds between singles and
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Box Jump/Step Down x 4 Goblet Squat x 8 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds B.
Warm Up In teams of 3, complete 2 rounds each of: Partner A – Run 150m Partner B – Row 150m Partner C – Hang from Pull Up Bar Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds A2: Strict Pull Up (Pronated)
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 @ 3030 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: TGU x 1 per (SLOW) – Rest 60 seconds B. 3 Sets B1: Dips
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) Shoulder to Overhead x 40 (95/65) Pull Up x 30 Burpee x 20 Plate Pinch Carry x
Warm Up Row or Run 250m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 60
