Warm up Run or Row 250m Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x10 Workout of the Day A. 3 Sets: A1. Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) A2. Chin Over Bar Hold (Pronated) x 15-20 seconds (CTB if possible – accumulate time if […]
Warm Up Row 20/15 Cals Then, 2 Rounds of: SA KB Push Press x 8/per Front Scale to Hip Hinge x 8/per Alternating Box Step Up x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 6-8 *Perform 45-60 seconds of 3 Way Glute Bridge between sets.
Warm Up Run 250m Then, 2 Rounds of: SA OH KB Reverse Lunge x 16 steps (Switch hands every 8 reps) SA Ring Row x 5/per Hollow to Arch Roll x 20-30 seconds Workout of the Day A. 3 Sets: A1. Bar Tap x 10 A2. Nose to Wall HS Hold x 30-45 seconds A3.
Warm Up Row or Bike 15/12 Cals Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front Squat x 5 (barbell only) + Alternating Elbow Rotations x 10 Wall Walk x 2-3 Workout of the Day A. 4 Sets: Front Squat x 4 @ 20X1 @ 55-60% of FS 1RM Rest 15-20 seconds, then:
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 5 (135/95) Hand Release Push Up x 10 Bike 15/12 Cals Rest 5 minutes In teams of 2, partners alternate movements to complete as many rounds and
Warm Up Run 250m Then, 2 Rounds of: Reverse Lunge w/ Goblet Hold x 10 KBS x 10 TGU x 2/per Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push
Warm Up Run, Row, or Bike 2 minutes Then, 2 Rounds: Bar Tap x 10 Alternating Cossack Squat x 10 Jump Rope x 30 seconds Workout of the Day A. 3 Sets A1. TTB x 10-15 A2. Alt Pistol x 10-12 A3. Double Under x 40-50 B. 5 Rounds for time of: Run/Row 250m OR
Warm Up 2 Rounds of: Row 60 seconds SA KB Push Press x 5 + OH Carry x 50’ (L) SA KB Push Press x 5 + OH Carry x 50’ (R) Air Squat x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 6-8 *Couch Stretch
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 Burpee Broad Jump x 5 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @ 50% of 1RM Set 2 –
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5
