Warm Up Row 250m Then, 2 Rounds of: Dislocate x 6 Good Morning x 6 OH Squat x 6 Burpee to 6” Target x 6 Workout of the Day A. 5 Sets: Halting Clean Deadlift x 3-5 – Rest 2 minutes between B. 3 Sets: Push Press x 4-6 – Rest 2 minutes. C. Complete […]
Warm Up Row 250m Then, 2 Rounds: Ring Row x 10 Ring Push Up x 10 Alternating Box Step Up x 10 Workout of the Day A. 4 Sets: A1: CGBP x 4 @ 21X1 – Rest 60 seconds A2: Wtd Step Up x 6-8 per – Rest 60 seconds B. 3 Sets: B1: Dips
Warm Up Run or Row 250m Then, 2 Rounds: Jump Rope x :30 Bar Tap x 10 Wall Walk x 2-3 Workout of the Day A. 4 Sets: A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 90 seconds
Warm Up Jump Rope 3 minutes Dynamic Hip Mobility Then: Air Squat x 10 Scap Push Up x 10 Back Squat x 10 T-Push Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest
Workout of the Day In teams of 2, with only 1 person working at a time (except for the DB Hang C&J) complete as many rounds and reps as possible in 30 minutes of: 500m Medball Relay (250m each) Alt DB Box Step Up x 40 (50/35lbs to 24/20”) Synchro SA DB Hang C &
Warm Up Row or Run 250m Then, 2 Rounds: Walking Lunge x 20 steps SA Ring Row x 5/per Hollow to Arch Roll x :30 Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60
Warm Up Row 20/15 Cals Then, 2 Rounds: Seated Wallslide x 10 @ 2020 Good Morning x 10 Alternating Box Step Up x 10 Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″” off the floor, knee, mid thigh. Rest 2 minutes
Warm Up Run 250m Then, 2 Rounds: T Push Up x 10 Ring Row x 10 Russian KBS x 10 Workout of the Day A. 4 Sets: A1: CGBP x 6 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets: B1: Active Arch Row
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
