Warm Up Run 200m or Bike 400m Dynamic Squat Mobility Then, 2 Rounds: Back Squat x 10 Burpee Broad Jump x 5 Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 […]
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Row 1000m Double Under x 90 Front Squat x 45 (115/75) STO x 45 Pull Up x 45
Warm Up Bike 20/15 Cals Then, 2 Rounds: Wall Walk x 2-3 Ring Kip x 10 Alternating Box Step Up x 10 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Dislocate x 5 Good Morning x 5 OHS x 5 Box Jump Step Down x 5 Workout of the Day A. 5 Sets: Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets. B. 4 Sets: 3 Position Clean – High
Warm Up Row 250m Then, 2 Rounds: Push Up Negative x 5 @ 30X1 Prisoner Good Morning x 7 Scap Pull Up x 9 Workout of the Day A. 4 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets
Warm Up 2 Rounds: Run 150m SA Farmers Carry x 50ft/per Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 12 minutes @ 80% of: Run 150m Alternating DB
Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds: Front Squat x 5 (Barbell only) Back Squat x 5 (Barbell only) Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 @ 2111- Rest
Workout of the Day “Nate” for One Summit Complete as many rounds and reps as possible in 20 minutes: Ring Muscle Up x 2 Handstand Push Up x 4 KBS x 8 (70/53#)
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Box Jump Step Down x 10 Bar Tap x 10 Wall Walk x 2 Workout of the Day A. 4 Sets: A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds
Warm Up Row or Ski 90 seconds (:30 easy, :30 moderate, :30 hard) Then, 1 Round: (PVC Only) Good morning x 10 Dislocate x 10 Alternating Elbow Rotations x 10 Power Clean x 10 Front Squat x 10 Clean x 10 Workout of the Day A. 6 Sets: Power Clean + Clean – Rest 90