Warm Up Run 250m Then, 2 Rounds of: Bar Tap x 10 Burpee Broad Jump x 5 Wall Walk x 2-3 Workout of the Day A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds B. 4 Sets Against […]
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 OH Squat x 10 Workout of the Day 20.1 Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 8 (95/65lbs) Bar Facing Burpee x 10 OR Every 6 minutes, for
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m or Row 1000m *Barbell Squat x 30 Pull Up x 30 (Strict if possible) *1st Round – Back Squat @ 135/95lbs *2nd Round – Front Squat @ 115/75lbs *3rd
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Walking Lunge x 20 steps SA Ring Row x 5/per Jump Rope x 30 seconds Workout of the Day A. 2 Sets: 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – SA DB
Warm Up Row, Bike or Ski 15/12 Cals Then, 2 Rounds of: Push Press x 5 + Push Jerk x 5 (Bar only) ’Tall’ Box Jump x 1.1.1 Workout of the Day A. 3 Sets: Press x 4 @ 20X1 – Rest 90 seconds B. 3 Sets: Push Press x 3 – Rest 90 seconds
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
