Warm Up Row or Run 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 14 minutes (7 Sets) – Snatch x 1 + OHS x 1 @ 31X1 B. In teams of 2, partners alternate to complete 3 […]
Warm Up Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Jumprope Single Unders Partner C – Front Squat x 10 (45/35lbs) + FLR -Rotate stations when the rowing/running partner completes the distance. Workout of the Day A. 6 Sets –
Warm Up Row 20/15 Cals (No Straps) Then 2 Rounds of: Hang 30 seconds Wall Walk x 2 TGU x 1 per (SLOW) Workout of the Day A. 3 Sets for Quality A1: Bar Tap x 12 A2: Hollow to Arch Rolls x 12 A3: Freestanding HS Kick Up or Nose to Wall Hold x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Lying External Rotation x 8-10 per @ 2020 SA Push Press x 5 + 50ft OH Carry per Workout of the Day A. 6 Sets Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1
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 w/ Medball (20/14lbs) Station 2 – Muscle Up x 4/3 + Strict HSPU x 8/6 OR 1 Round of Cindy Station 3 –
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – TGU x 1 per Partner C – Hang from Bar 30 seconds + Air Squat x 10 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6 per – Rest
Warm Up Run, Row, Bike, or Ski 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Segmented Power Snatch x 3 Alt. Box Step Up x 10 -for the Segmented Snatch pause in the following positions for 1 to 2 seconds: Mid Shin, Above
Warm Up Run 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 5 Sets Every 3 minutes, for 15 minutes: Front Squat x 3 @ 20X1 B 2 Sets Every 10 minutes, for 20
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 (Slow & Controlled) Alt Box Step Up x 10 Row 15 Strokes (No Straps) 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 Rocks
Warm Up Run or Row 250m Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of the Day A. 6 Sets Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 rep @ 85%