Warm Up In teams of three, complete 2 sets each of: Partner A – Run 150m Partner B – Jumprope (Singles) Partner C – TGU x 1 per side (SLOW) Workout of the Day In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 6 Inchworm x 4 Box Jump/Step Down x 2 Workout of the Day A. 5 Sets High Hang Clean x 1.1.1 – Rest 10 seconds between singles and 2 minutes between sets. B. 4 Sets B1: Push Press x 4-6 – Rest
Warm Up In teams of 3, complete 2 Sets of: Partner A – Row 12/10 Cals Partner B – FLR on floor Partner C – Hang from Pull Up Bar Workout of the Day A. 4 Sets A1: CGBP x 3 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 31X1 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 3 @ 31X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Supinated Ring Row x 5 Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunges x 12-16 – Rest 90 seconds A2: Wtd. Chin Up (Supinated) x 3-4 @ 2111 – Rest 90 seconds B.
Warm Up 1 Round of Crab Walk x 1 length Wall Walk x 2 Inchworm x 3 Burpee Broad Jump x 4 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – Pause for 1 to 2 seconds in the following positions: 2″ off the floor, above the knee, mid thigh. Rest
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 SA OH KB Carry x 1 length Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 31X1 Ring Row x 7 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2111 – Rest
Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Double Under x 90 800m Medball Run Relay Power Clean x 60 (95/65) Front Squat x 30 (95/65) -Only one member of the team may be working at a time, and no member may begin
Warm Up Row 250m Then 2 Rounds of: Ring Row x 5 @ 2111 Good Morning x 7 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: FFESS x 6-8 per @ 3010 – Rest 60 seconds A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds A3:
