Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Wallball x 40 (20/14lbs to 10/9′ target) Erg 50 Cals or Run 500m w/ Medball (250m each partner) Pull Up x 30 Burpee Box Jump Over x 20 […]
Warm Up Row 500m Then, 2 Rounds: Walking Lunge x 20 steps SA KB Swing x 5/per FLR x :20-:30 seconds 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 A3:
Warm Up Jump Rope 2 minutes Then, 1 Round: (PVC only) RDL x 10 Dislocate x 10 OHS x 10 Tall Clean x 10 Push Jerk x 10 Box Jump/Step Down x 10 Workout of the Day A. 5 Sets: A1. Clean x 1.1.1 – Rest 5-10 seconds between singles A2. Tall Box Jump x
Warm Up Row, Bike or Ski 20/15 cals Dynamic Squat Mobility Then, 2 Rounds: Front Racked Alternating Reverse Lunge x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Ring Row x 6 per @ 3011 – Rest
Warm Up Row 2 minutes Then, 2 Rounds: Jump Rope 30 seconds SA KB OH Carry x 50 feet per Alternating Box Step Over x 10 (24/20”) Workout of the Day A. 10 minutes @ 85% of: Alt TGU x 2 Strict HSPU x 4 Double Under x 24 Rest/Walk 5 minutes 10 minutes @
Warm Up 2 Rounds of: Burpee x 10 Good Morning x 10 Hang from Bar x :20 + Bar Tap x 10 Workout of the Day A. 4 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Double KB Staggered Stance RDL x 6 per @ 3011 – Rest 60 seconds B.
Workout of the Day In teams of 4, complete as many rounds and reps as possible in 36 minutes of: Station 1 – Run 150m + TTB x 10 Station 2 – 2 Rounds of Today’s Complex (Barbell or Dumbbells) Station 3 – Row, Bike, or Ski 20/15 Cals Station 4 – Rest -Each teammate
Warm Up 2 Rounds: Jump Rope 60 seconds Hang From Bar x 30 seconds FLR x 20 seconds Box Step Over x 10 Workout of the Day A. 3 Sets: A1: Weighted Step Up x 6 per – Rest 45-60 seconds A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds A3:
Warm Up Row or Bike 20/15 Cals Then, 2 Rounds: Hang Clean x 5 (Barbell or PVC) Push Jerk x 5 Lateral Box Step Up x 5/per Workout of the Day A. 5 Sets: Hang Clean x 1.1.1 – Rest 5-10 seconds between singles Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps
Warm Up Row, Bike or Ski 90 seconds (30 seconds easy, 30 seconds moderate, 30 seconds hard) 2 Rounds: T Push Up x 10 Good Morning x 10 Workout of the Day A. 3 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Staggered Stance SA Deadlift x 6 per @ 3011
