Brad

Warm Up Run/Ski 400m or Row 500m Then, 2 Rounds of: Jump Rope x 30 seconds High-Low Plank x 30 seconds Scap Pull Up x 10 @ 21X1 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete 15 Strict CTB Pull Ups (Pronated) @ 20X1 – Use […]

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds: Alternating Box Step Up x 10 (24/20”) Scap Pull Up x 10 L-Seated Plate Press x 10 (25/15#) Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps

Workout of the Day In teams of 2, with only 1 person working at a time, complete 2 Rounds for time of: Single Arm DB Thruster x 60 (50/35lbs – alt arms every 5 reps) Assault Bike x 50/40 Calories Hang Power Clean x 40 (115/75lbs) Lateral Burpee Over the Bar x 30 Muscle Up

Warm Up Row 250m Then, 2 Rounds: Goblet Squat x 10 SA Push Press x 5/per Ring Row x 10 Workout of the Day A. 4 Sets: A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60 seconds A3:

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds of: SA DB Snatch x 5 + OH Carry x 50 feet (L) SA DB Snatch x 5 + OH Carry x 50 feet (R) Air Squat x 15 Workout of the Day A. 5 Sets: Split Jerk x 1.1.1 – Reset and Rest

Warm Up Jump Rope 2 minutes Then, 2 Rounds: Bear Crawl x 50 feet Good Morning x 10 Inchworm x 5 Workout of the Day A. 5 Sets: A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 @ 10X0 – Rest 3 minutes B. 4 Sets: Against a

Warm Up Row 15/12 Cals Then, 2 Rounds: Jump Rope x 30 seconds Scap Pull Up x 10 Squat to Stand x 10 Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011

Warm Up Run 200m or Bike 400m Dynamic Squat Mobility Then, 2 Rounds: Back Squat x 10 Burpee Broad Jump x 5 Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 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 35 minutes of: Row 1000m Double Under x 90 Front Squat x 45 (115/75) STO x 45 Pull Up x 45

Warm Up Bike 20/15 Cals Then, 2 Rounds: Wall Walk x 2-3 Ring Kip x 10 Alternating Box Step Up x 10 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle