Justin

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 8 Scap Pull Up x 8 T Push Up x 8 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 A2: Couch Stretch x 60 seconds per B. EMOM for 20 (5 Sets) Min 1 – KBS x 15-20 […]

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: HSPU x 10 (Strict if possible) CTB Pull Up x 20 Squat Clean x 30 (95/65) Run 400m

Workout of the Day In teams of 2 or 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: CTB Pull Up x 7 OR Muscle Up x 3 Burpee over the Bar x 7 STO x 7 (115/75) Rest until the running clock reaches 20:00, and then… In

Warm Up Jumprope 3 minutes Dynamic Drills Then Couch Stretch x 2 minutes Right T Push Up x 10 Couch Stretch x 2 minutes Left Ring Row x 10 @ 2111 Workout of the Day A. 5 Sets A1: RFESS x 6-8 per @ 2111 – Rest 60 seconds A2: Powell Raise x 6-8 per

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 5 Snatch Grip RDL x 5 Power Snatch x 5 OHS x 5 @ 32X1 Workout of the Day A. 5 Sets Power Snatch x 3 + OHS x 1 @ 32X1 – Not Touch & Go. Reset between each rep

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Push Up x 5 Goblet Squat x 5 @ 31X1 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: L Sit x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Push Up x 10 Walking Lunge x 1 length Workout of the Day 10 minutes @ 85% of: Row 15 strokes Push Up x 12/10 Box Jump Over x 9 (24/20) Rest/Walk 5 minutes, then: 10 minutes @ 85% of:

Warm Up Run or Row 250m 2 Rounds of: Dislocate x 10 Scap Pull Up x 10  T Push Up x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Weighted Pull

Workout of the Day In teams of 2, with only one person working at at time, work together to complete 4 rounds of the following: Thruster x 30 (95/65) Pull Up x 30 Run 400m or Row 500m -each partner will run or row and may not begin the next round of thrusters until both

Warm Up In teams of 3, complete 3 sets each of: Partner A – Run or Row 150m Partner B – Hold the bottom of the Goblet Squat Partner C – Hang from Pull Up bar -Rotate when the rowing/running partner completes their 150m. Front Rack Mobility Workout of the Day A. 4 Sets A1: