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 –
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