Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 2 HSPU x 4 KBS x 8 (70/44) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as many rounds and reps as possible […]
Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Run or Row 200m Partner B – Hang from Pull Up Bar Partner C – Nose to Wall HS Hold or FLR -Rotate stations when the running/rowing partner completes the 200m until all partners have completed 3 rounds of each. Workout
Warm Up Jumprope 3 minutes Group Snatch Warm Up – 2 Rounds of: Dislocate x 5 Snatch Grip RDL x 5 Hang Power Snatch x 5 OHS x 5 Snatch Balance x 5 Workout of the Day A. 5 Sets A1: Mid Thigh Hang Snatch x 1.1.1 – Reset between each rep A2: “Tall” Box
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 31X1 Burpee Broad Jump x 2 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Inchworm x 4 Good Morning x 8 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @ 60% of 1-RM Set 2 – 8 reps @
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Strict Press x 10 (45/35) Workout of the Day A. 10 Sets – Press Set 1 – 5 reps @ 50% Set 2 – 5 reps @ 60% Set 3 – 5 reps @ 70% Sets
Workout of the Day In teams of 3, with only 1 person working at at time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14) Power Clean x 30 (135/95) Muscle Up x 15 or Burpee Pull Up (CTB if possible)
Warm Up Run or Row 250m 2 Rounds of: Walking Lunge x 1 length Bar Tap x 10 Bear Crawl x 1 length T Push Up x 10 Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per Wall Walk x 3-4 B. In teams of 3,
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 3 Dislocate x 6 OHS x 9 Workout of the Day A. 5 Sets A1: 3 Position Snatch – High Hang, Mid Thigh, Below the Knee A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 5 Sets – Deadlift
Warm Up Run 250m Dynamic Drills 1 Round of: Goblet Squat x 10 @ 30X1 Scap Pull Up x 5 Ankle, Hip, and Front Rack Mobility Then 1 Round of: Front Squat x 10 @ 20X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 –
