Warm Up 2 Sets: Row 12/10 Cals SA DB OH Carry x 50′ per Jump Rope 30 seconds Alternating Box Step Up x 10 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. EMOM for 30 minutes (6 Sets) Minute 1: Row 12-15/10-12 Cals Minute 2: Alternating DB […]
Warm Up Run 250m Ankle, Hip, Front Rack Mobility Then, 2 Rounds: Scap Pull Up x 10 SA KB Thruster x 5/per Workout of the Day A. 6 Sets – Front Squat @ 20X1 1st – 3 reps @ 80% 2nd – 2 reps @ 85% 3rd – 1 rep @ 90% 4th – 3
Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1: Muscle Up x 3/2 (Strict if possible) HSPU x 6 (Strict if possible) Station 2: Ground to Overhead x 3 (135/95lbs) Burpee over the Bar x 6
Warm Up Row 250/200m Then, 2 Rounds: OH Walking Lunge x 50′ (PVC) Scap Push up x 10 TGU x 2-3/per Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3011 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds A3: SA Bottoms
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds Dislocate x 6 Snatch Grip RDL x 6 Tall Power Snatch x 6 Pressing Snatch Balance x 6 Todays Complex x 1 Workout of the Day A. 6 Sets Hang Power Snatch x 2 (Mid Thigh + Below Knee) + OHS x 1 @ 31X1
Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds: Goblet Squat x 10 @ 20X1 T-Push Up x 10 Bar Tap x 10 Workout of the Day A. 5 Sets A1. Front Squat x 3 @ 20X1 – Rest 90 seconds A2. Dynamic Push Up x 5-7
Warm Up Row 15/12 Cals Then, 2 Rounds: Dislocate x 5 + Good Morning x 5 SA Ring Row x 5/per Alternating Box Step Up x 10 Workout of the Day A. 3 Sets A1. Ring Pull Up x 3-5 @2111 – Rest 60 seconds A2. Alternating Pistol x 8-10 – Rest 60 seconds B.
Warm Up Run or Row 250m Then, 2 Rounds: SA Push Press x 8/per Hi-Lo Plank x 30 seconds Jump Rope x 30 seconds Workout of the Day A. 4 Sets A1. Press x 4-6 @ 20X1 – Rest 90 seconds A2. Side Bridge x 30-45 seconds per side – Rest 90 seconds B. 2
In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k or Bike 4k (split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt Devil Press x max
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: SA KB Push Press x 6 + OH Carry x 50’/per side Lateral Box Step Up x 5/per Bar Tap x 10 Workout of the Day A. 4 Sets A1. L Seated SA Press x 6-8/per @20X1 – Rest 60 seconds A2. SL KB
