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
Warm Up EMOM, for 9 minutes (2 Sets) Min 1 – Row 15 Strokes Min 2 – Run 150m Min 3 – Jumprope Singles x 45 seconds Then 2 Sets of: Banded Lat Stretch x 60 seconds per side Couch Stretch x 60 seconds per Pec Minor Stretch x 60 seconds per Workout of the
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Dislocate x 5 OHS x 5 Scap Push Up x 5 Scap Pull Up x 5 Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,
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 35 minutes of: Row 1000m Double Under x 90 Front Squat x 45 (115/75) Shoulder to Overhead x 45 Pull Up x 45
Warm Up 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5 Then, 2 Rounds as a group of: RDL x 5 (45/35) Hang Power Clean x 5 Front Squat x 5 STO x 5 (press+push press+push jerk+split jerk+press in split) Workout of the Day A. Clean &
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: TGU x 1 per side. Each rep should take at least 20 seconds. Go slow and focus on stability in each position. Wall Walk x 2 Alt. Hanging Hip Touch x 8 or Deadhang 30 seconds Workout of the Day A. 3 Sets for