In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Double Under x 120 Erg 90 Cals Hang Power Snatch x 60 (95/65lbs) Front Squat x 30 (95/65lbs) Muscle Up x 15 OR Sandbag Over the Shoulder
Warm Up Row 20/15 Cals Then, 2 Rounds: Jump Rope x 30 seconds Scap Pull Up x 10 Burpee x 5 Alternating Reverse Lunge x 20 steps Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of
Warm Up 2 Rounds of: Bike x 30 seconds @ 90% RDL x 8 (PVC only) Dislocate x 8 OH Squat x 8 Workout of the Day A. 8 Sets: A1: Hang Clean (Mid thigh) + Front Squat – Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 10
Warm Up Row 500m Then, 2 Rounds: Box Jump with Step Down x 7 Burpee x 6 Push Press + Push Jerk x 5 (Barbell or PVC only) Workout of the Day A. 4 Sets: A1: Push Press x 3 – Rest 30 seconds A2: Push Jerk x 3 – Rest 30 seconds A3: Side
Warm Up Row or Ski 2 minutes Then, 2 Rounds of: High-Low Plank 30 seconds Good Morning x 8 Seated Wallslide x 8 Workout of the Day A. 3 Sets: A1: SA FLR on Floor (Left) x 20-30 seconds – Rest 45 seconds A2: SL KB RDL (Right) x 6-8 @ 3011 – Rest 45
Warm Up Jump Rope x 2 minutes Dynamic Squat Mobility Then, 2 Rounds of: Squat to Stand x 10 T-Spine Rotation x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row, Bike, or Ski 50 Cals Pull Up x 40 (CTB if possible) DB Shoulder to Overhead x 30 (50/35lbs per hand) Deadlift x 20 (225/155lbs) DB Burpee Box Step Over x 10
Warm Up 2 Rounds of: Run or Row 150m High-Lo Plank x 30 seconds Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Wtd Walking Lunge x 20 steps @ 2010 – Rest 60 seconds A2: FLR on Floor or Rings 30-45 seconds – Rest 60 seconds A3: Active Arch Bar Row
Warm Up Row 250m Then, 2 Rounds of: Bear Crawl x 50 feet Good Morning x 10 Lunge with T-Spine Rotation x 50 feet Workout of the Day A. 3 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets:
Warm Up 2 Rounds: Run 150m Box Step Up x 10 Hang power clean + front squat x 5 complexes (barbell only) Workout of the Day A. 5 Sets: A1. Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat x 1.1 – Rest 5-10 seconds between reps of the complex A2: Tall
