Workout of the Day

Warm Up Row or Bike 2 minutes 2 Rounds: SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB OH Carry x 50 feet (Left) SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB OH Carry x 50 feet (Right) Workout of […]

Warm Up Row 20/15 Cals Then, 2 Rounds: Deadhang to Active Arch x 3-5 or Scap Pull up x 10 Bear Hug Medball Squat x 10 (20/14#) T-Push Up x 10 Workout of the Day A. For Quality Strict Pull Up (Pronated) x 35 @ 2011 B. In teams of 2, partners alternate movements to

Warm Up 2 Rounds: Run 150m High-Low Plank x 30 seconds SA KB Swing x 5 per Workout of the Day A. 4 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Alt. Cossack Squat x 8-10 – Rest 60 seconds B. Every 5 minutes, for 25 minutes (5 Sets): Run 400m

Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Wallball x 40 (20/14lbs to 10/9′ target) Erg 50 Cals or Run 500m w/ Medball (250m each partner) Pull Up x 30 Burpee Box Jump Over x 20

Warm Up Row 500m Then, 2 Rounds: Walking Lunge x 20 steps SA KB Swing x 5/per FLR x :20-:30 seconds Workout of the Day A. 5 Sets: A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds A3:

Warm Up Jump Rope 2 minutes Then, 1 Round: (PVC only) RDL x 10 Dislocate x 10 OHS x 10 Tall Clean x 10 Push Jerk x 10 Box Jump/Step Down x 10 Workout of the Day A. 5 Sets: A1. Clean x 1.1.1 – Rest 5-10 seconds between singles A2. Tall Box Jump x

Warm Up Row, Bike or Ski 20/15 cals Dynamic Squat Mobility Then, 2 Rounds: Front Racked Alternating Reverse Lunge x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Ring Row x 6 per @ 3011 – Rest

Warm Up Row 2 minutes Then, 2 Rounds: Jump Rope 30 seconds SA KB OH Carry x 50 feet per Alternating Box Step Over x 10 (24/20”) Workout of the Day A. 10 minutes @ 85% of: Alt TGU x 2 Strict HSPU x 4 Double Under x 24 Rest/Walk 5 minutes 10 minutes @

Warm Up 2 Rounds of: Burpee x 10 Good Morning x 10 Hang from Bar x :20 + Bar Tap x 10 Workout of the Day A. 4 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Double KB Staggered Stance RDL x 6 per @ 3011 – Rest 60 seconds B.

Workout of the Day In teams of 4, complete as many rounds and reps as possible in 36 minutes of: Station 1 – Run 150m + TTB x 10 Station 2 – 2 Rounds of Today’s Complex (Barbell or Dumbbells) Station 3 – Row, Bike, or Ski 20/15 Cals Station 4 – Rest -Each teammate