Warm Up Jump Rope x 2 minutes Dynamic Squat Mobility Then, 2 Rounds of: Squat to Stand x 10 T-Spine Rotation x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B. […]
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row, Bike, or Ski 50 Cals Pull Up x 40 (CTB if possible) DB Shoulder to Overhead x 30 (50/35lbs per hand) Deadlift x 20 (225/155lbs) DB Burpee Box Step Over x 10
Warm Up 2 Rounds of: Run or Row 150m High-Lo Plank x 30 seconds Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Wtd Walking Lunge x 20 steps @ 2010 – Rest 60 seconds A2: FLR on Floor or Rings 30-45 seconds – Rest 60 seconds A3: Active Arch Bar Row
Warm Up Row 250m Then, 2 Rounds of: Bear Crawl x 50 feet Good Morning x 10 Lunge with T-Spine Rotation x 50 feet Workout of the Day A. 3 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 Box Step Up x 10 Hang power clean + front squat x 5 complexes (barbell only) Workout of the Day A. 5 Sets: A1. Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat x 1.1 – Rest 5-10 seconds between reps of the complex A2: Tall
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Hi-Low Plank x 30 seconds Ring Row x 10 (alternate grip each set) Burpee Box Step Up x 5 Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each
Warm Up Dynamic Hip Mobility 2 Rounds: Jump Rope x 30 seconds Back Squat x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60 seconds B. EMOM for
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 (Strict if possible) HSPU x 6 (Strict if possible) Alt DB Snatch x 12 (50/35lbs) Rest 5 minutes, then: In teams of 2, alternate full rounds to
Warm Up 2 Rounds: Jump Rope 30 seconds SL Lateral Box Step Up x 8/per Alternating Hanging Hip Touch x 4-6 OR Scap Pull Up x 10 Bike x 30 seconds a 85% Workout of the Day A. 3 Sets: TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for
Workout of the Day In teams of 3, with only 1 person working at a time, complete 3 Rounds for time of: 100 Calorie Row 60 Hang Power Cleans (115/75) 50 Shoulder to Overhead 40 Front Squats 30 Strict HSPU 15 Muscle Ups (Strict if possible OR TEAM HUSTLE