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
Warm Up Run 250m Then, 2 Rounds of: SA OH Walking Lunge x 10 steps per arm Ring Row x 10 Box Step Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives
Warm Up Row or Jump Rope for 2 minutes Then, 2 Rounds of: Wall Walk x 2 Burpee to Target x 4 Romanian Deadlift x 8 (bar only) Workout of the Day A. 5 minutes – HSPU Pracitce B. EMOM for 8: Odd – Power Clean x 5-7 @ 60-70% of 1RM Even – HSPU
Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip and Front Rack Mobility Then, 2 Rounds: Scap Pull Up x 5 + Bar Tap x 5 Front Squat x 5 + Back Squat x 5 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 65-70% of FS 1RM Rest
