Workout of the Day

Warm Up Run 250m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the Day A.  Back Squat @ 30X1 Every 2 minutes, for 10 minutes (5 sets): Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – […]

Workout of the Day In teams of 3, complete the following for time: Row 1000m or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull Up x 30 Immediately followed by… Row 1000m or Run 800m Burpee Over the DB x 30 CTB Pull Up x 15 -Waterfall start.  

Warm Up Row or Run 250m Then 3 Rounds of: TGU x 2 per Jumprope 30 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0 C. 3 Sets Against a 3 minute

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA DB OH Walking Lunge x 50ft Left Prisoner Good Morning x 5 SA DB OH Walking Lunge x 50ft Right Burpee x 5 Workout of the Day A. 5 Sets Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 YTW x 10 T Push Up x 10 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. In teams of 2, for

Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Scap Push Up x 10 Deadhang x 30 seconds Single Under x 50 Workout of the Day A. 3 Sets A1: SA FLR on Floor (Left) x 20-30 seconds – Rest 45 seconds A2: SL KB RDL (Right) x 6-8 @ 3011 – Rest

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 –

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” Station 3 – 1 Round of DB Triplet (50/35lbs) Station 4

Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Walking Lunge x 50ft Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2020 – Rest 60 seconds A3: Good Morning x 6-8

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Walking Lunge x 50ft Wall Walk x 2 Workout of the Day A. 5 Sets Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B. 5 Sets 3 Postion Clean – High