Warm Up Row or Bike 2 minutes Then 2 Rounds of: Alternating Box Step Up x 10 Hi/Lo Plank x 60 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle […]
Warm Up Run or Row 250m Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Burpee x 5 SA DB OH Walking Lunge x 50ft Workout of the Day A. Hang Clean + Clean + Split Jerk -Take 15-20 minutes to build to a “heavy” set. B. For
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA Ring Row x 5 per @ 3011 Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Alt Box Step Up x 10 (24/20″) Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete as many Perfect Push Ups as possible in 60 seconds C. Complete 2
Warm Up Row or Assault Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Prisoner Good Morning x 5 Squat Jump x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Run 1200m or Row 1500m (Relay) Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds A3: SA OH
Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Left Burpee x 5 SA DB OH Walking Lunge x 50ft Right Workout of the Day A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Jumprope Singles Partner C – T Push Up x 4 + 3pt PVC Hinge x 8 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2:
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011