Workout of the Day

Warm Up Run 400m or Assault Bike 20/15 Cals 2 Rounds: Dislocate x 10 Good Morning x 10 2 Rounds: T Push Up x 10 Bar Tap x 10 Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps […]

Warm Up Row or Run 250m Then, 2 Rounds: Jump Rope x 30 seconds Supinated Ring Row x 10 High-Low Plank x 30 seconds Burpee x 5 Workout of the Day A. 3 Sets: A1. Supinated CTB Hold x 10-15 seconds A2. Hollow Rocks/Hold x 30 seconds A3. Double Under x max reps in 30

Warm Up Row or Bike 25/18 Cals Dynamic Hip Mobility Then, 2 Rounds: Back Squat x 10 (Bar only) Box Jump Step Down x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Barbell Complex x 15 Burpee Box Jump Over x 30 (24/20″) TTB x 45 Row, Bike, or Ski 60 Cals Today’s Barbell Complex is: 3 Hang Power Cleans + 3 Front

Warm Up Row or Ski 20/15 Cals Then, 2 Rounds: Scap Pull Up x 10 Box Jump Step Down x 5 Inchworm x 5 Workout of the Day A. 4 Sets: A1. Rope Climb x 1-2 (legless if possible) A2. Double Under x 40-50 A3. Wtd. Lateral Box Step Up x 4-6 per A4. TGU

Warm Up 2 Rounds of: Run 150m Inchworm x 5 Alternating Elbow Rotation x 10 Air Squat x 15 Workout of the Day A. Take 15 minutes to build in the following complex: 1 Hang Clean + 1 Front Squat + 1 Split Jerk B. 2 Rounds for time: Run 800m or Row 1000m Wall

Warm Up Row 20/15 Cals Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 Bench Press x 10 (Bar Only) Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set

Warm Up Jump Rope 2 minutes Then, 2 Rounds: Ski 150m Scap Pull Up x 5 Bar Tap x 5 Burpee Broad Jump x 3 Workout of the Day A. Complete 10 Strict CTB Pull Ups (Pronated @ 20X1) B. Complete 20 Strict Pull Ups @ 20X1 C. Complete 30 Kipping Pull Ups D. Complete

Warm Up Dynamic Hip Mobility Then, 2 Rounds of: Run 150m or Row 200m Supinated Hang from Bar x 30 seconds Back Squat x 10 Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 70% Set 2 – 4 reps @

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest/Walk 5 minutes, then: In teams of 2, partners alternate movements to complete as many rounds and