Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Hi-Low Plank x 30 seconds Ring Row x 10 (alternate grip each set) Burpee Box Step Up x 5 Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each […]
Warm Up Dynamic Hip Mobility 2 Rounds: Jump Rope x 30 seconds Back Squat x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60 seconds B. EMOM for
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 (Strict if possible) HSPU x 6 (Strict if possible) Alt DB Snatch x 12 (50/35lbs) Rest 5 minutes, then: In teams of 2, alternate full rounds to
Warm Up 2 Rounds: Jump Rope 30 seconds SL Lateral Box Step Up x 8/per Alternating Hanging Hip Touch x 4-6 OR Scap Pull Up x 10 Bike x 30 seconds a 85% Workout of the Day A. 3 Sets: TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for
Workout of the Day In teams of 3, with only 1 person working at a time, complete 3 Rounds for time of: 100 Calorie Row 60 Hang Power Cleans (115/75) 50 Shoulder to Overhead 40 Front Squats 30 Strict HSPU 15 Muscle Ups (Strict if possible OR TEAM HUSTLE
Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2019m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 19 Wallball (20/14lbs to 10/9′ target)
Warm Up Dynamic Squat Mobility Then, 1 Round: Run or Ski 150m Squat to Stand x 10 Scap Push Up x 10 Then, 1 Round: Row 200m or Bike 400m RDL x 10 Front Squat x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 24 Row 12 Cals Strict HSPU x 6 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as
Warm Up 2 Rounds: Run 150m Walking Lunge x 20 steps Scap Push Up x 10 Supinated Ring Row x 10 Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Ring Push Up
Warm Up Row or Bike x 90 seconds (:30 easy/:30 moderate/:30 hard) Then: Inchworm x 5 + Prisoner Good Morning x 10 Burpee High Jump x 5 + SA Alternating OH KB Reverse Lunge x 10 steps per arm Hang from Bar x 20 seconds + Bar Tap x 10 Workout of the Day A.
