Warm Up Run or Row 250m Then, 2 Rounds: Ring Row x 10 (5 neutral/5 supinated) SA OH + Farmers Carry x 50′ per Broad Jump x 1.1.1 Workout of the Day A. 3 Sets: A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds A2: Chin Up (Supinated) x max reps …
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 or Bike 100 Cals Double Under x 90 Thruster x 60 (95/65lbs) Bar Facing Burpee x 30 Muscle Up x 15
Warm Up Row 500m Then, 2 Rounds of: Wall Walk x 2-3 Scap Pull Up on Rings or Ring Kips x 10 Double KB Front Racked Walking Lunge x 20 steps Workout of the Day A. 3 Sets: A1. Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds A2. Deck Squat x …
Warm Up Jump Rope 3 minutes Then, 2 Rounds: Good Morning x 5 Dislocate x 5 Halting Snatch Deadlift x 5 Tall Power Snatch x 5 Power Snatch x5 Workout of the Day A. 5 Sets: A1: Power Snatch x 1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30 …
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Scap Pull Up x 5 + Bar Tap x 5 Alternating Elbow Rotations x 10 + Front Squat x 5 Box Jump x 1.1.1 Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% …
Warm Up Run 250m Then, 2 Rounds: Alternating Box Step Up x 10 Deadhang to Active Arch x 3-5 Burpee Broad Jump x 1.1.1 Workout of the Day A. 3 Sets A1. Rope Climb x 1-2 A2. Alternating Pistol x 8-10 A3. ‘Tall’ Box Jump x 1.1 B. For Time: Run 800m BBJO x 20 …
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: Prisoner Good Morning x 8 T-Push Up x 8 Press x 8 Workout of the Day A. Press – Test 1RM Set 1 – 60% of possible 1RM x 3 reps Set 2 – 75% of possible 1RM x 2 reps Set 3 – …
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 800m or Row 1000m Front Squat x 30 (115/75lbs) Shoulder to Overhead x 30 Strict Pull Up x 30
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: SA OH or Front Rack Walking Lunge x 20 steps Hollow to Arch Roll x 30 seconds Scap Pull Up x 10 Workout of the Day A. 4 Sets A1. Wtd Step Up x 6 per – Rest 60 seconds A2. SA OH Carry x …
Warm Up Run 250m Then, 2 Rounds: Dislocate x 5 Snatch Grip RDL x 5 Power Snatch x 5 Box Jump w/ Step Down x 5 (24/20″) Workout of the Day A. 5 Sets A1. Power Snatch x 1.1.1 – Rest 5-10 seconds between singles A2. Tall Box Jump x 1.1.1 – Rest 2-3 seconds …
