Justin

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.

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