Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds: Goblet Squat x 10 @ 20X1 T-Push Up x 10 Bar Tap x 10 Workout of the Day A. 5 Sets A1. Front Squat x 3 @ 20X1 – Rest 90 seconds A2. Dynamic Push Up x 5-7 […]
Warm Up Row 15/12 Cals Then, 2 Rounds: Dislocate x 5 + Good Morning x 5 SA Ring Row x 5/per Alternating Box Step Up x 10 Workout of the Day A. 3 Sets A1. Ring Pull Up x 3-5 @2111 – Rest 60 seconds A2. Alternating Pistol x 8-10 – Rest 60 seconds B.
Warm Up Run or Row 250m Then, 2 Rounds: SA Push Press x 8/per Hi-Lo Plank x 30 seconds Jump Rope x 30 seconds Workout of the Day A. 4 Sets A1. Press x 4-6 @ 20X1 – Rest 90 seconds A2. Side Bridge x 30-45 seconds per side – Rest 90 seconds B. 2
In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k or Bike 4k (split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt Devil Press x max
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: SA KB Push Press x 6 + OH Carry x 50’/per side Lateral Box Step Up x 5/per Bar Tap x 10 Workout of the Day A. 4 Sets A1. L Seated SA Press x 6-8/per @20X1 – Rest 60 seconds A2. SL KB
Warm Up Jump Rope 3 minutes Then, 2 Rounds of: Dislocate x 5 Good Morning x 5 Snatch Grip Push Jerk x 5 OH Squat x 5 Hang Power Snatch (Mid Thigh) x 5 Workout of the Day A. 6 Sets Hang Power Snatch (Mid Thigh) x 3 + OHS x 1 @ 31X1 –
Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, Front Rack Mobility Then, 2 Rounds of: Double KB Front Squat x 8 @ 30X1 Wall Walk x 2-3 Workout of the Day A. 4 Sets A1. Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2. HSPU x max reps in 45 seconds
Warm Up Run or Row 250m Then, 2 Sets: Hang from Bar x 30 seconds OH + Farmers Carry x 50′ per Burpee Broad Jump x 3 Workout of the Day A. 3 Sets A1. Strict Wide Grip Pull Up (Pronated) x 5-7 @2011 – Rest 60 seconds A2. Strict Pull Up (Pronated) x max
Warm Up Row or Bike 3 minutes Then, 2 Rounds: SA Half Kneeling Press x 6/per Prisoner Good Morning x 6 Hi/Lo Plank x 30 seconds Workout of the Day A. 4 Sets A1. Press x 4-6 @ 20X1 – Rest 60 seconds A2. Hollow Hold/Rocks x 30-45 seconds – Rest 60 seconds B. Complete
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 Box Jump/Step Down x 5 FLR x 30 seconds Workout of the Day A. 3 Sets A1. Deck Squat x 10 A2. Weighted Pull Up x 4-6 @ 2011 OR Negatives x2-3 @ 50A1 A3. Ring Support Hold