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Warm Up Run 250m or Row 300m Dynamic Drills 2 Rounds 10 Wallslides 10 Dislocates 10 T Push Ups Strength/Skill A. Press x 3RM @ 20X1 -Build to a max in 12 minutes B. 3 Sets B1: Ring Push Ups x max reps @ 1010 – Rest 45 seconds B2: Superman Hold x 20-30 seconds […]

Warm Up Row 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds 10 OHS @ 20X1 5 Ring Rows @ 21X1 Strength/Skill A. Front Squat x 2 @ 20X1 -Build to a heavy double in 12 minutes (NOT a 2RM) B. Weighted Pull Up x 2RM -Build to a 2RM in 10 minutes OR

The gym will closed for Memorial Day.   See everyone Tuesday!

Warm Up Run 400m Dynamic Drills Workout of the Day For time: 20 Alt. TGU (44/26) Then 2 Rounds 20 Goblet Squats (44/26) 30 HR Push Ups 400m Run Then 20 Alt. TGU

Warm Up Dynamic Drills 2 Rounds 10 Wallslides 10 Dislocates 10 T Push Ups Strength/Skill 3 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds 3 Sets B1: Dips(Rings or Stationary) x max reps @ 2010 – Rest 60 seconds B2: Superman

Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Dynamic Drills Then 10 OHS @ 31X1 10 Ring Rows @ 20X1 Strength/Skill 3 Sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 10 seconds A2: Box Jumps x 5 @ 13X1 – Rest 60 seconds 3 Sets B1: Weighted Pull Ups x

Warm Up Row 500m Dynamic Drills Workout of the Day 10 minutes @ 85% 10 Wallball (20/12) 10 Calorie Row 10 Abmat Sit Ups Rest/Walk 4 minutes 10 minutes @ 85% 10 HR Push Ups 20 Double Unders (40 singles) Farmers Carry x 60m (70/44 per hand) Rest/Walk 4 minutes 10 minutes @ 85% 5

Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds 5 Inchworms 10 T Push Ups 10 Good Mornings Strength/Skill 4 Sets A1: Deadlift x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Press x 4-6 reps @ 21X1 – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

Warm Up Jumprope 3 minutes Hip, Ankle, and Front Rack Mobility Then 10 Goblet Squats @ 31X1 10 T Push Ups 10 Dislocates Strength/Skill 3 Sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60 seconds 3 Sets B1: Push Press x

  Warm Up Jumprope 3 minutes Dynamic Drills Strength/Skill 3 Sets for Quality A1: Nose to Wall Handstand Hold x 45-60 seconds OR 2-3 Wall Walks A2: Toes to Bar x 4-6 reps @ 3011 Or 30A1 A3: KB Windmill x 4-6 reps per side @ 3011 Then 3 Sets for Quality B1: Strict Chin