Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3/2 (Strict if possible) OR Burpee Pull Up x 4 HSPU x 6 (Strict if possible) OR Push Up x 8 Row 12 Calories Rest 5 minutes, then: In […]
Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Scap Pull Up x 5 + Deadhang for remainder of time Partner C – Hold the bottom of OHS -Rotate stations when the rowing partner completes the 200m. Workout of the Day A. Every 4 minutes, for
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. 6 Sets Power Clean + Clean – Rest 90 seconds -work sets should start at 70-80% of 1RM Power Clean B. 6 Sets Split Jerk
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 30X1 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 @ 2111- Rest 60 seconds B.
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 OHS x 10 Wall Walk x 2 Workout of the Day A. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Row 200m Wallball x 15 (20/14 to
Warm Up Dynamic Drills Then 2 Rounds of: Single Under x 60 seconds FLR on floor x 60 seconds TGU x 2 per side Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: KB Windmill x 4-6 per @ 3111 – Rest 60 seconds B. 3
Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories Wallball x 30 (20/14 to 10/9 target) KBS x 30 (53/35) Rest Station –Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length KB Clean & Press x 5 per Workout of the Day A. 5 Sets A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Clean x 1.1.1 – Rest 5-10 seconds between singles A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes B. Push
Warm Up Row 250m Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Burpee Broad Jump x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Single Arm Bent Row x 6-8 per @ 2011 – Rest 60 seconds B.
