Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Bar Tap x 10 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 A. EMOM for 20 (5 Sets) […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 1 (SLOW) Scap Pull Up x 5 Wallwalk x 1 (SLOW) Workout of the Day A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM A. EMOM for 20 (5 Sets) Min 1 – Power Clean
Warm Up Row 3 minutes Jumprope 2 minutes Hi/Lo Plank 1 minute Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 1 rep @ 80-85% Set 4 – 1 rep @
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 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95) Muscle Up x 20 or Burpee Pull Up (CTB)
Warm Up Row or Run 250m Then 2 Rounds of: TGU x 2 per Deadhang 30 seconds Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s
Warm Up Row or Assault Bike 3 minutes Group PVC Drills 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Hang Power Snatch x 5 Snatch Grip Push Press x 5 Snatch Balance x 5 Workout of the Day A. Every 90 seconds, for 6 minutes (4
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 @ 20X1 -Couch Stretch 60 seconds per between sets. B. In teams of 4,
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Bear Crawl x 50ft Workout of the Day A. 4 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Bar Tap x 10 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 75% x 3 reps Set 2 – 80% x 2 reps Set 3 –
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 – 300/250 Meter Row Station 2 – 1 Round of DB Triplet Station 3 – CTB Pull Up x 10 + Double Under x 30 Station