Warm Up 2 Rounds: Run 150m SA Farmers Carry x 50ft/per Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 12 minutes @ 80% of: Run 150m Alternating DB […]
Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds: Front Squat x 5 (Barbell only) Back Squat x 5 (Barbell only) Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 @ 2111- Rest
Workout of the Day “Nate” for One Summit Complete as many rounds and reps as possible in 20 minutes: Ring Muscle Up x 2 Handstand Push Up x 4 KBS x 8 (70/53#)
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Box Jump Step Down x 10 Bar Tap x 10 Wall Walk x 2 Workout of the Day A. 4 Sets: A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds
Warm Up Row or Ski 90 seconds (:30 easy, :30 moderate, :30 hard) Then, 1 Round: (PVC Only) Good morning x 10 Dislocate x 10 Alternating Elbow Rotations x 10 Power Clean x 10 Front Squat x 10 Clean x 10 Workout of the Day A. 6 Sets: Power Clean + Clean – Rest 90
Warm Up Row or Bike 2 minutes 2 Rounds: SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB OH Carry x 50 feet (Left) SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB OH Carry x 50 feet (Right) Workout of
Warm Up Row 20/15 Cals Then, 2 Rounds: Deadhang to Active Arch x 3-5 or Scap Pull up x 10 Bear Hug Medball Squat x 10 (20/14#) T-Push Up x 10 Workout of the Day A. For Quality Strict Pull Up (Pronated) x 35 @ 2011 B. In teams of 2, partners alternate movements to
Warm Up 2 Rounds: Run 150m High-Low Plank x 30 seconds SA KB Swing x 5 per Workout of the Day A. 4 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Alt. Cossack Squat x 8-10 – Rest 60 seconds B. Every 5 minutes, for 25 minutes (5 Sets): Run 400m
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:
