Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m or Row 500m 15 Goblet Squats (53/35) 20 STO (75/55) –All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective […]
Warm Up Dynamic Drills Alt TGU x 10 – go slowly and focus on stability throughout the movement Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets Against
Warm Up Dynamic Drills In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Hang from Pull Up Bar Partner C – FLR on floor -alternate stations when the rowing partner completes the 200m. Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated-Grip Pull-Ups
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Snatch Grip Push Press (BTN) x 4-6 @ 31X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds
Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 7 @ 32X1 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Seated Press x 8-10 per @ 21X1 – Rest 60
Workout of the Day In teams of 3, alternate full rounds to complete as many round and reps as possible in 12 minutes of: Thruster x 10 (95/65) 20 yard Suicide Sprint (10 out & back, 15 out & back, 20 out & back) Rest 6 minutes, then: In teams of 3, alternate full rounds
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Scap Push Up x 5 Bear Crawl x 1 length Ring Row x 5 @ 2111 Workout of the Day A. 3 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 –
Warm Up 2 Rounds of: Dislocate x 5 Scap Pull Up x 5 Wall Walk x 1 Workout of the Day A. 3 Sets A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2111 – Rest 45-60 seconds A2: Pull Up (Pronated) x 5-7 @ 2111 – Rest 45-60 seconds A3: Chin Up (Supinated) x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Push Press x 8-10 – Rest 60 seconds A2: Tall Box Jump x 1.1.1.1.1 – Rest 2 seconds between jumps A3: Hollow
