Warm Up 2 Rounds of: Run 150m Inchworm x 5 Alternating Elbow Rotation x 10 Air Squat x 15 Workout of the Day A. Take 15 minutes to build in the following complex: 1 Hang Clean + 1 Front Squat + 1 Split Jerk B. 2 Rounds for time: Run 800m or Row 1000m Wall […]
Warm Up Row 20/15 Cals Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 Bench Press x 10 (Bar Only) Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set
Warm Up Jump Rope 2 minutes Then, 2 Rounds: Ski 150m Scap Pull Up x 5 Bar Tap x 5 Burpee Broad Jump x 3 Workout of the Day A. Complete 10 Strict CTB Pull Ups (Pronated @ 20X1) B. Complete 20 Strict Pull Ups @ 20X1 C. Complete 30 Kipping Pull Ups D. Complete
Warm Up Dynamic Hip Mobility Then, 2 Rounds of: Run 150m or Row 200m Supinated Hang from Bar x 30 seconds Back Squat x 10 Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 70% Set 2 – 4 reps @
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest/Walk 5 minutes, then: In teams of 2, partners alternate movements to complete as many rounds and
Warm Up 3 Round: Erg 1 minute (rotate erg each round) Alternating Box Step Up x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Lateral Box Step Up x 6 per – Rest 60 seconds A2: Ring Support Hold x10-15 seconds (RTO if possible) – Rest 60 seconds A3:
Warm Up Run 250m, then: Clean Grip RDL x 10 (PVC) Dislocate x 10 Front Squat x 10 Then, Tall Power Clean + Tall Clean x 5 (PVC) Split Jerk x 10 Workout of the Day A. Hang Clean + Clean + Split Jerk Take 15-20 minutes to build to a “heavy” set B. For
Warm Up Row or Bike 2 minutes Dynamic Hip Mobility Then, 2 Rounds: Bear Hug Medball Squat x 12 (20/14lb) Burpee x 8 Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 70% Set 2 – 4 reps @ 75% Set
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
