Workout of the Day

Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds of: Air Squat x 15 Good Morning x 10 T Push Up x 5 Workout of the Day A. 3 Sets: A1: Back Squat x 10 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest 60 […]

Workout of the Day In teams of 3, complete 5 rounds for time of: Row 1000m Double Under x 90 Wallball x 60 Ground to Overhead x 30 -only 1 person working at a time. -45 min cap

Warm Up 1 length single leg hop – right 1 length single leg hop – right 1 length spiderman lunge Workout of the Day A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up (Pronated) x 3 @ 2011 – Rest 45 seconds A3: Snatch Grip

Warm Up Alternating TGU x 10 Then 2 Rounds of: Press x 5 (45/35lbs) Push Press x 5 Push Jerk x 5 Workout of the Day A. 5 Sets: A1: Push Jerk x 3 – Rest 60 seconds A2: Single Leg Glute Bridge x 30 seconds per B. In teams of 2, parnters will alternate

Warm Up 1 length Bear Crawl Scap Push Up x 101 length Burpee Broad Jump T Push Up x 10 Workout of the Day A. 4 Sets: A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds B. 3 Sets: B1: Dips x 6-8 @

Warm Up Run or Row 250m Then: Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 5 -2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh B1. 10 minutes @ 85% Wall Walk x 3

Warm Up Jumprope 3 minutes Dynamic Hip Mobility Then: Goblet Squat x 10 Good Morning x 10 w/ pvc Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @ 3010 – Rest 60 seconds

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: Row 50/40 Cals Front Squat x 30 (115/75lbs) Bike 50/40 Cals Pull Up x 30 (CTB if possible) -teams may sub a 600m Run with a Medicine

Warm Up Run, Row or Bike x 2 minutes Then, 2 Rounds of: Walking Lunge x 20 Steps Ring Row x 10 Burpee Broad Jump x 5 Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5

Warm Up Run 250m Hang from Bar x :20 Scap Pull Up x 5 Squat to Stand x 10 Workout of the Day A. 3 Sets: Bar Tap x 10 Alternating Cossack Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. 3 Sets: A1: Back Squat x 10 @ 30X1 –