Warm Up Row 500m Then, 2 Rounds of: Wall Walk x 2-3 Scap Pull Up on Rings or Ring Kips x 10 Double KB Front Racked Walking Lunge x 20 steps Workout of the Day A. 3 Sets: A1. Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds A2. Deck Squat x […]
Warm Up Jump Rope 3 minutes Then, 2 Rounds: Good Morning x 5 Dislocate x 5 Halting Snatch Deadlift x 5 Tall Power Snatch x 5 Power Snatch x5 Workout of the Day A. 5 Sets: A1: Power Snatch x 1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Scap Pull Up x 5 + Bar Tap x 5 Alternating Elbow Rotations x 10 + Front Squat x 5 Box Jump x 1.1.1 Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70%
Warm Up Run 250m Then, 2 Rounds: Alternating Box Step Up x 10 Deadhang to Active Arch x 3-5 Burpee Broad Jump x 1.1.1 Workout of the Day A. 3 Sets A1. Rope Climb x 1-2 A2. Alternating Pistol x 8-10 A3. ‘Tall’ Box Jump x 1.1 B. For Time: Run 800m BBJO x 20
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: Prisoner Good Morning x 8 T-Push Up x 8 Press x 8 Workout of the Day A. Press – Test 1RM Set 1 – 60% of possible 1RM x 3 reps Set 2 – 75% of possible 1RM x 2 reps Set 3 –
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 800m or Row 1000m Front Squat x 30 (115/75lbs) Shoulder to Overhead x 30 Strict Pull Up x 30
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: SA OH or Front Rack Walking Lunge x 20 steps Hollow to Arch Roll x 30 seconds Scap Pull Up x 10 Workout of the Day A. 4 Sets A1. Wtd Step Up x 6 per – Rest 60 seconds A2. SA OH Carry x
Warm Up Run 250m Then, 2 Rounds: Dislocate x 5 Snatch Grip RDL x 5 Power Snatch x 5 Box Jump w/ Step Down x 5 (24/20″) Workout of the Day A. 5 Sets A1. Power Snatch x 1.1.1 – Rest 5-10 seconds between singles A2. Tall Box Jump x 1.1.1 – Rest 2-3 seconds
Warm Up Row 2 minutes (No Straps) Ankle, Hip, Front Rack Mobility Then, 2 Rounds: Front Squat x 5 @ 20X1 (Bar only) Jump Rope x 30 seconds Wall Walk x 2 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 3 reps @ 80% Set 2 – 2
Warm Up Row 15/12 Cals Then, 2 Rounds: Box Step Over x 10 Deadhang from Bar x :20 + Scap Pull Up x 10 Burpee Broad Jump x 1.1.1 Workout of the Day A. 3 Sets: A1. Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 90 seconds A2. Hollow