Warm Up In teams of 3, complete 2 Rounds each of: Run/Row 250m Hang from Pull Up Bar Hi/Lo Plank Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x 10-15m OR Wall Walk x 3-4 B. In teams of 3, perform 3 Rounds […]
Warm Up Run 400 or Row 500m Then 2 Rounds of: T Push Up Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible –
Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 10 Front Squat x 10 (45/35) Push Press x 10 Workout of the Day A. 2 Sets Bar Tap x 10 Alt DB Snatch x 10 Alt. Weighted Step Up x 10 (20″)
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Deadhang from Pull Up Bar x 30 seconds Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2 A2: Double Under x max
Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 SA FLR x 20-30 seconds per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3/2 Box Jump Over x 6 (24/20″) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds
Warm Up Row 25/20 Cals Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3
Warm Up Jumprope 3 minutes Then 2 Rounds PVC Drills Dislocate x 10 Good Morning x 10 Muscle Snatch x 10 OHS x 10 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Chin Over Bar Hold (Pronated) x 20 seconds (CTB if
Warm Up Row or Run 250m 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. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-40 seconds per – Rest 60 seconds B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 3 Wall Walk x 1 Workout of the Day A. 5 minutes – HSPU Practice. Wall Assisted or Free Standing. B. EMOM for 8 minutes Odd – Power Clean x 5-7 @ 60-70% of 1RM Even –