Warm Up Row 20/15 Cals Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 4 Sets 3 Position Power Clean Mid Thigh, Below the Knee, Floor) – Rest 2 minutes B. 4 Sets Push Jerk x 3 – Rest 2 minutes […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – 3pt PVC Hinge x 10 + Hold Bottom of OHS Partner C – T Push Up x 10 + FLR -Rotate when the rowing partner completes the Cals. Workout of the Day A. 4 Sets
Warm Up Row 20/15 Cals (No Straps) EMOM for 6 (2 Sets) Min 1 – Jumprope 30 Seconds – Singles Min 2 – Hang 30 seconds Min 3 – Hi/Lo Plank 30 seconds Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Jump Squat x 5 T Push Up x 10 Workout of the Day A. 5 Sets Back Squat x 3-4 @ 30X1 – Rest 2 minutes between. Work on mobilizing your upper body and front rack mobility during your
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of “Nate” OR 1 Round of “Cindy” Station 3 – 1 Round of
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Scap Push Up x 10 Workout of the Day A. 3 Sets A1: SA DB OH Walking Lunge x 50ft Left – Rest 60 seconds A2: Strict Chin Up x 8-10 – Rest 60
Warm Up Row 3 minutes (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Box Jump/Step Down x 5 Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5 Press x 5 Push Press x 5 Workout of the Day A.
Warm Up Run 400m Then 2 Rounds of : Dislocate x 10 3pt PVC Hinge x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60 seconds B. 3 Sets B1: Dips
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Bottoms Up 90/90 KB Carry x 50ft per Scap Push Up x 10 Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 30 seconds B. 3 Sets B1:
Warm Up Row or Run 250m Ankle and Hip Mobility Then 3 Rounds of: Air Squat 5 @ 3511 Deadhang 30 seconds 1st set – heels elevated. 2nd set – feet flat. 3rd set – toes elevated Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds