Warm Up Run 400m Dynamic Drills Then 2 Rounds of Cindy: Pull Up x 5 Push Up x 10 Squat x 15 Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 FLR on Rings x 45-60 seconds B. For time: Run 400m 4 Rounds of Cindy […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Box Jump/Step Down x 5 SA KB Press x 5 per Workout of the Day A. 4 Sets A1: Push Press x 8 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds B. In teams of 3, complete as
Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – FLR Partner C – Hang from Pull Up Bar -Rotate stations when the rowing partner completes the distance. Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt Reverse Lunge x 10 Seated Wallslide x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Russian KBS x
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Dislocate x 10 Workout of the Day A. 3 Sets A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
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