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 40 minutes of: Row 1000m Double Under x 90 Goblet Squat x 60 (53/35) STO x 45 (115/75) Muscle Up x 20 or Burpee Pull Up (CTB)
Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 T Push Up x 6 Good Morning x 9 Workout of the Day A. Deadlift – In 6 Work Sets or less, establish a 1RM with perfect posture and mechanics. B. Complete as many reps as possible in 2 minutes of: HSPU or Perfect
Warm Up Run 400m or Row 500m Dynamic Drills Workout of the Day A. 3 Sets HS Walk x 10m or Nose to Wall Shoulder Taps x 16-20 Hollow Rocks/Hold x 30 seconds Single Leg Box Jump x 3 per B. For time: Run 1 mile OR Row 2k
Warm Up Row 300m Then 2 of: Pull Up x 5 Push Up x 10 Squat x 15 Workout of the Day A. Press – Find 1RM Set 1 – 60-65% of possible 1-RM x 3 reps Set 2 – 70-75% of possible 1-RM x 2 reps Set 3 – 80-85% of possible 1-RM x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Dislocate x 6 OHS x 9 Workout of the Day A. Snatch – Take 15 minutes to build to a heavy single. -let your speed and mechanics determine what is “heavy” for you. B. Complete as many rounds and reps as
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Bar Tap x 10 Goblet Squat x 8 @ 20X1 T Push Up x 6 Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set
In teams of 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 OR Pull Up x 7 (CTB if possible) STO x 7 (115/75) Burpee over the Bar x 7 Rest until the running clock reaches 20:00, and then… In teams of 3, alternating
Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Hold Bottom of Goblet Squat Partner C – Hang from Pull Up Bar (perform Alt Hip Touches if possible) Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Good Morning x 6 OHS x 9 Group Snatch Progressions Workout of the Day A. Every 90 seconds, for 12 minutes: Snatch x 1 B. 6 Sets Speed Deadlift x 2 @ 65% of 1RM Rest 2 minutes between C. 4
Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Wallball x 10 KB Snatch x 10 (5 per) Workout of the Day A. 5 Sets A1: 1 Front Squat @ 22X1 + 1 Front Squat @ 20X1 – Proceed immediatley to A2 A2: UNBROKEN Wallball x 15-20 (20/14lbs
