Warm Up In teams of 3, with 1 person at each station, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Burpee x 5 + Alt Step Up x 10 Partner C – YTW x 5 -Partners rotate stations when the running/rowing pattern has completed the distance. Workout of the Day […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Jumprope Singles Partner C – TGU x 1 per -rotate stations when the running partner returns. Workout of the Day A. 5 Sets A1: 3 Position Power Clean (Pockets, Mid Thigh, Below the Knee) – Rest
Warm Up Row 250m Then 2 Rounds of: TGU x 4 (2 per side) Ring Row x 8 Workout of the Day A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60 seconds A3: SL KB
Workout of the Day Nate Complete as many rounds and reps as possible in 20 minutes of: Muscle Up x 2 HSPU x 4 KBS x 8 (70/44) OR Partner Nate: In teams of 2, partners alternate movements to complete as many rounds and reps in 20 minutes of: Muscle Up x 2 HSPU x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: TGU x 1 per SLOW Scap Push Up x 10 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60
In teams of 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 OR Pull Up x 7 (CTB if possible) STO x 7 (115/75) Burpee over the Bar x 7 Rest until the running clock reaches 20:00, and then… In teams of 3, alternating
Warm Up Squat to Stand x 5 Dislocate x 10 OHS x 15 Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Single Leg Bounding x 1 length per – Rest 45-60 seconds B. 5 Sets Snatch + OHS x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 Ring Row x 5 @ 2111 (work on false grip) Workout of the Day A. 4 Sets A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds A2: Strict Pull Up x max
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Dislocate x 10 OHS x 10 Scap Push Up x 5 A. 4 Sets 3 Position Snatch – High Hang, Mid Thigh, Below the Knee. – Rest 90 seconds between sets. – Prioritize speed and mechanics over load. B. Snatch x 1 – Build
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets 3 Position Power Snatch (Mid thigh, above the knee, below the knee) Each set is 3 reps, one from each position. B. 10
