Warm Up 2 Rounds of: Run 150m Bar Tap x 10 Burpee Broad Jump x 5 Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. EMOM for 10: CTB Pull Up […]
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Double KB Front Squat x 6 Double KB Push Press x 6 KB Goatbagger x 6 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 4-6 *Perform 30 seconds of Side Bridge per between sets B. “Tailpipe”
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Double Under x 30 Row or Ski 200m SA DB C&J x 10 (5 per @ 50/35lbs) Rest/Walk 5 minutes Pull Up x 10 (CTB if possible) Wallball x 15 (20/14lbs
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Supinated Hang x 20 seconds Alternating Cossack Squat x 10 SA OH + Farmers Carry x 100’ (switch at halfway) Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s
Warm Up Row or Bike 20/15 Cals Then, 1 time through: Dislocate x 8 Good Morning x 8 OH Squat x 8 Pressing Snatch Balance x 8 Snatch Balance x 8 High Hang Snatch x 8 Workout of the Day A. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch (Pockets) x 2
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: (PVC only) Dislocate x10 Good Morning x 10 Thruster x 10 Workout of the Day A. Handstand Push Up/Walking practice – 10 minutes B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @
Warm Up 2 Rounds: Assault Bike x :30 Shoulder Taps from Plank x 20 Bar Tap x 10 T-Spine Rotation x 5/per Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds B.
Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 5 + Alternating Elbow Rotation x 10 (switch from front to back squat in second set) Dumbbell Hang Snatch x 5 + OH Carry x 50’ both sides Workout of the Day A. 4 Sets:
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3/2 Box Jump Over x 6 (24/20″) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: T-Push Up x 10 Ring Row x 10 (alternate between pronated and supinated grip each set) Lateral Box Step Up x 8/per Workout of the Day A. 3 Sets: SA Ring Row x 6-8 per @ 2011 TGU x 2-3 per HS Walk x
