Warm Up Row 15/12 cals Jump Rope x 30 seconds FLR x 20-30 seconds SA Ring Row x 5/per 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. EMOM for 20 (5 Sets) […]
Warm Up Run or Row 250m Dynamic Hip Mobility Then, 2 Rounds: Burpee Broad Jump x 5 Squat to Stand x 10 Hang from Bar x 15-20 seconds Workout of the Day A. 4 Sets: A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020
Workout of the Day In teams of 3, with only 1 person working at a time, complete 2 Rounds for time of: Back Squat x 50 (135/95lbs) Pull Up x 40 Double Under x 100 Front Squat x 40 CTB Pull Up x 30 Double Under x 100 OHS x 30 (95/65lbs) Muscle Up x
Workout of the Day In teams of 2, with only 1 person working at a time, except in the 400m Carry, complete as many rounds and reps as possible in 30 minutes of: Erg 50 Cals Alt SA DB Box Step Up x 50 (50/35lbs to 24/20”) Plate GTO x 50 (45/35lbs) 400m Carry (together)
Workout of the Day 12 Days of Thankfulness Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7
Warm Up Bike or Row 2 minutes SA DB Complex x 1 per side (strict press x 4 + push press x 3 + push jerk x 2) FLR x 20-30 seconds Scap Pull-Up x 10 Workout of the Day A. Every 2 minutes, for 6 minutes (3 Sets): Press x 4 Rest 1 minute
Warm Up EMOM for 6 minutes: 1: Run 150m 2: Hang from Bar x :20 + Bar Tap x 10 3: Jump Rope x :45 Workout of the Day A. 2 Sets: A1: Wide Grip Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A2: Pull Up (Pronated) x 6-8 @ 2011 –
Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds of: Air Squat x 15 Good Morning x 10 T Push Up x 5 Workout of the Day A. 3 Sets: A1: Back Squat x 10 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest 60
Workout of the Day In teams of 3, complete 5 rounds for time of: Row 1000m Double Under x 90 Wallball x 60 Ground to Overhead x 30 -only 1 person working at a time. -45 min cap
Warm Up 1 length single leg hop – right 1 length single leg hop – right 1 length spiderman lunge Workout of the Day A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up (Pronated) x 3 @ 2011 – Rest 45 seconds A3: Snatch Grip
