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
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.
