Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Dislocate x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds B. In teams […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1:
Workout of the Day In teams of 6, with only 2 partners at each station and only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Farmer Carry 250m w/ 70/53lbs per hand Wallball x 30 (20/14lbs to 10/9′ target) + Burpee x 20 Row or
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 T Push Up x 10 Workout of the Day A. 3 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: Half Kneeling SA KB Press x 6-8 per @
Warm Up Run 250m Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Workout of the Day A. 5 Sets A1: Push Jerk x 3-4 – Rest 45 seconds A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then 90
Warm Up Row or Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: TGU x 2 per Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60 seconds B.
Warm Up Row 300m (No Straps) Then 2 Rounds of: FLR on Floor x 30 seconds Alt Box Step Up x 10 Scap Pull Up x 5 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) Deadhang to Active Arch x 20-30 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B.
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: Double Under x 150 Row or Assault Bike 100 Cals Wallball x 60 (20/14lbs to 10/9′ target) Muscle Up x 15