Warm Up Run 250m Then 1 length single leg bounding – right 1 length single leg bounding – right 1 length spiderman lunge Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up (Pronated) x 3 @ 2011 – […]
Warm Up In teams of 2, partners will work together to complete 3 rounds each of: Round 1- Partner A – Hold the bottom of the Squat while Parnter B runs or rows 250m – Then switch roles Round 2 – Partner A will hold FLR or a Nost to Wall HS Hold while Parnter
Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 5 – Rest 2 minutes -2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh B. 10
Warm Up Row or Run 250 Then 1 length Bear Crawl Scap Push Up x 10 1 length Burpee Broad Jump T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds B. 3
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 w/ pvc Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: HSPU x 5 (Strict and at a deficit if possible) CTB Pull Up x 10 Run 150m Rest/Walk 5 minutes In teams of 3, alternate full rounds to complete as many
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35) T Push Up x 10 Workout of the Day 16.5 21-18-15-12-9-6-3 reps for time of: Thruster (95/65) Bar Facing Burpee
Warm Up Row 300m Dynamic Drills Workout of the Day A. For time: In teams of 2, work together to complete: 5000m Row 150 Burpees –– teams may split the work however you like.
Warm Up Run or Row 250m Dynamic Drills Then Alt. Step Up x 10 Scap Push Up x 10 Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: Alt Pistol x 6-8 – Rest 60 seconds A2: Dips (Rings or Bar) x 3-5 @ 44X1 – Rest 60 seconds B. In
Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then T Push Up x 10 Box Jump/Step Down x 10 Thruster x 10 (45/35) Workout of the Day A. 5 Sets A1: Front Squat x 2-3 @ 31X1 – Rest 60 seconds A2: Nose to Wall Shoulder Taps x 16-20
