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
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.