Brad

Warm Up Run 250m Then, 2 Rounds of: Hang from Bar x :20 seconds + Bar Tap x 5 RDL x 5 + Hang Power Clean x 5 + Front Squat x 5 Workout of the Day A. 3 Sets for Quality HSPU x max reps in 30 seconds Double Under x max reps in […]

Warm Up Row 250m Then, 2 Rounds of: Bar or Ring Kips x 10 Alternating Shoulder Taps from Plank x 20 Arch Body Hold x 20 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to

Warm Up Row 20/15 Cals (no straps) Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: Front Squat x 5 + Elbow Rotation x 10 Wall Walk x 2-3 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 70-75% of FS 1RM Rest 15-20 seconds, then: Back Squat x

Workout of the Day In teams of 2 or 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Strict Muscle Up x 3 OR Strict CTB Chin Up x 3 Alt. SA Devil Press x 6 (50/35lbs) Row, Bike, or Ski 12/9 Cals Rest/Walk 5 minutes

Warm Up Row or Bike 2 minutes Hang from Bar x :20-:30 Alternating Curtsy Lunge x 10 FLR x :20-:30 Workout of the Day A. 3 Sets: A1. Rope Climb x 1-2 (legless if possible) A2. Alternating Lateral Ski Jump x 10-12 A3. L Sit x 20-30 seconds – (accumulate time if needed) B. In

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 T-Push Up x 10 Burpee Broad Jump x 5 Workout of the Day A. 5 minutes – HSPU Practice B. 5 Sets – Deadlift Set 1 – 55% x 6 reps Set 2 – 65% x 5 reps

Warm Up Row 2 minutes (No Straps) Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: KB Swing x 10 SA KB Front Squat x 5/per Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 68-72% of FS 1RM Rest 15-20 seconds Back Squat x 6 @ 20X1 Rest

Warm Up Run 250m Then, 2 Rounds of: Scap Pull Up x 5 Bar Tap x 5 Box Jump Step Down x 5 Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: SA Ring Row x 5 per @ 3011 B. EMOM for

Warm Up Row or Assault Bike 20/15 Calories Then, 2 Rounds of: Strict Press x 3 + Push Press x 3 + Push Jerk x 3 (PVC Only) Box Jump/Step down x 10 Workout of the Day A. 3 Sets: Press x 4 @ 20X1 – Rest 90 seconds B. 3 Sets: Push Press x

Workout of the Day In teams of 3 partners will work together to complete a total of 5 rounds each of: Row 500m, Ski 500m, Run 400m, or Bike 1000m Bar Facing Burpee x 5 + Hang Power Snatch x 5 + OHS x 10 (95/65lbs) Farmers Carry x 60m (53/44) *All athletes may be