Workout of the Day

Warm Up 2 Rounds of: Row 60 seconds SA KB Push Press x 5 + OH Carry x 50’ (L) SA KB Push Press x 5 + OH Carry x 50’ (R) Air Squat x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 6-8 *Couch Stretch […]

Warm Up Row 2 minutes (No Straps) Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 Burpee Broad Jump x 5 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @ 50% of 1RM Set 2 –

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5

In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: DB Hang C & J x 50 (50/35lbs) Row, Bike, or Ski 40 Cals Alt. DB Box Step Up x 30 (50/35lbs to 24/20”) SA Farmer Carry 200m (100m each –

Warm Up Run 250m Then, 2 Rounds of: Inchworm x 5 Scap Pull Up x 10 Air Squat x 15 Workout of the Day A. 3 Sets: A1. Rope Climb x 1-2 (legless if possible) A2. SL KB RDL x 8 per @ 3011 A3. FLR on Floor or Rings x 45-60 seconds B. For

Warm Up Row 20/15 calories Then, 2 Rounds: SA KB Thruster x 5/per Hi-Lo Plank x 30 seconds Alternating Elbow Rotations x 10 Workout of the Day A. 4 Sets: A1: Push Press x 4-6 – Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. In teams of 3, complete

Warm Up Jump Rope 3 minutes Then, 2 Rounds: Prisoner Good Morning x 10 Shoulder Taps in Plank x 20 Supinated Hang x 20 seconds Workout of the Day A. 3 Sets: A1. Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) A2. Supinated Chin Over Bar Hold x 20 seconds (CTB

Warm Up Run 250m Then, 2 Rounds: Walking Lunge x 20 steps SA Russian KBS x 5/per SA KB Push Press x 5/per Bar Tap x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest 45-60 seconds A2: Half Kneeling SA Press x 6-8 per @ 2020

Warm Up Run or Row 250m Then, 2 Rounds: Ring Row x 10 (5 neutral/5 supinated) SA OH + Farmers Carry x 50′ per Broad Jump x 1.1.1 Workout of the Day A. 3 Sets: A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds A2: Chin Up (Supinated) x max reps

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 40 minutes of: Row or Bike 100 Cals Double Under x 90 Thruster x 60 (95/65lbs) Bar Facing Burpee x 30 Muscle Up x 15