Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – T Push Ups x 10 Partner B – Hang from Bar 30 seconds Workout […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Half Kneeling Single Arm KB Press x 5 per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30
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: Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5 minutes, then: In
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Walking Lunge 50ft SA Ring Row x 5 per SA Front Rack KB Carry x 100ft per Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 –
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then 2 Rounds w/PVC of: Dislocate x 9 OHS x 7 Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 5 Front Squat x 5 (45/35lbs) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 @ 2111 –
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 Air Squat x 15 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Then 2 Rounds of: Wallslide x 10 SA OH Carry x 100ft per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 50ft Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of