Warm Up Jumprope 3 minutes Dynamic Drills Then Alt TGU x 10 Workout of the Day 10 minutes @ 85% of: Alt TGU x 2 Strict HSPU x 4 Double Under x 24 Rest/Walk 5 minutes 10 minutes @ 85% of: Row 15 Strokes KBS x 10 (53/35) Burpee over the Erg x 5 Rest/Walk […]
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Single Leg Deadlift x 6 per @ 3011 – Rest 60 seconds B. 3
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 40 minutes of: Row 1000m DU x 90 Wallball x 60 (20/14 to 10/9′ target) Power Clean x 30 (135/95) Muscle Up x 20 or Burpee Pull Up (CTB)
Warm Up Row 500m or Run 400m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 1 length Single Under x 30 seconds Workout of the Day A. 4 Sets A1: Weighted Step Up x 6 per – Rest 45-60 seconds A2: Wide Grip Pull Up x 6-10 @ 2111
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Clean Grip RDL x 5 (45/35) Hang Power Clean x 5 Front Squat x 5 Press x 5 Workout of the Day A. 5 Sets A1: Hang Clean x 1.1.1 – Rest 5-10 seconds between singles A2: Tall Box Jump x 1.1.1 – Rest
Warm Up Row or Run 400m Then 2 Round of: Squat to Stand x 5 Scap Pull Up x 10 Goblet Squat x 5 @ 42X1 Ankle and Hip Mobility Then Back Squat x 10 (45/35) @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60
Warm Up Run or Row 250m Dynamic Drills KB Snatch Instruction Workout of the Day 10 minutes @ 85% of: HSPU x 5 (Strict if possible & from a deficit) Alt KB Snatch x 10 Row 15 Strokes Rest 5 minutes 10 minutes @ 85% of: Run 150m TTB x 10 Burpee Box Jump x
Warm Up Dynamic Drills Then, In teams of 3 complete 2 sets each of: Partner A – Run or Row 250m Partner B – Jumprope (Singles) Partner C – FLR on floor Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 45-60 seconds A2: Weighted Walking Lunges x 12-16
Workout of the Day A. For time: Complete the following congo-line style in teams of three, with each partner completing the following: Row 1000 Meters 50 Thrusters (45/35 lbs) 30 Pull-Ups Immediately followed by… Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups –Partner A begins, and as soon as they have completed the
Warm Up 2 Rounds of: Walking Lunge x 1 length Scap Push Up x 10 Burpee Broad Jump x 1 length Scap Pull Up x 10 Workout of the Day A. Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to
