Warm Up 3 Round: Erg 1 minute (rotate erg each round) Alternating Box Step Up x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Lateral Box Step Up x 6 per – Rest 60 seconds A2: Ring Support Hold x10-15 seconds (RTO if possible) – Rest 60 seconds A3: […]
Warm Up Run 250m, then: Clean Grip RDL x 10 (PVC) Dislocate x 10 Front Squat x 10 Then, Tall Power Clean + Tall Clean x 5 (PVC) Split Jerk x 10 Workout of the Day A. Hang Clean + Clean + Split Jerk Take 15-20 minutes to build to a “heavy” set B. For
Warm Up Row or Bike 2 minutes Dynamic Hip Mobility Then, 2 Rounds: Bear Hug Medball Squat x 12 (20/14lb) Burpee x 8 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 @ 75% Set
Warm Up Run/Ski 400m or Row 500m Then, 2 Rounds of: Jump Rope x 30 seconds High-Low Plank x 30 seconds Scap Pull Up x 10 @ 21X1 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete 15 Strict CTB Pull Ups (Pronated) @ 20X1 – Use
Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds: Alternating Box Step Up x 10 (24/20”) Scap Pull Up x 10 L-Seated Plate Press x 10 (25/15#) Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps
Workout of the Day In teams of 2, with only 1 person working at a time, complete 2 Rounds for time of: Single Arm DB Thruster x 60 (50/35lbs – alt arms every 5 reps) Assault Bike x 50/40 Calories Hang Power Clean x 40 (115/75lbs) Lateral Burpee Over the Bar x 30 Muscle Up
Warm Up Row 250m Then, 2 Rounds: Goblet Squat x 10 SA Push Press x 5/per Ring Row x 10 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:
Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds of: SA DB Snatch x 5 + OH Carry x 50 feet (L) SA DB Snatch x 5 + OH Carry x 50 feet (R) Air Squat x 15 Workout of the Day A. 5 Sets: Split Jerk x 1.1.1 – Reset and Rest
Warm Up Jump Rope 2 minutes Then, 2 Rounds: Bear Crawl x 50 feet Good Morning x 10 Inchworm x 5 Workout of the Day A. 5 Sets: A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 @ 10X0 – Rest 3 minutes B. 4 Sets: Against a
Warm Up Row 15/12 Cals Then, 2 Rounds: Jump Rope x 30 seconds Scap Pull Up x 10 Squat to Stand x 10 Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011