Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Burpee Broad Jump x 3 Wall Walk x 1 (SLOW) Workout of the Day A. 3 Sets for Quality Bar Tap x 10 Box Jump/Step Down x 10 Deck Squat x 10 B. 5 Sets B1: Front Squat x 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 “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Calories of Assault Bike
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up 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 C. Complete as many rounds
Warm Up Run 400m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Power Snatch x 3 + OHS x 1 @ 31X1 B. 4 Sets – Deadlift Set 1 – 10 reps @ 50% Set 2 – 10
Warm Up Row 300/250m (No Straps) Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35) SA Bottoms Up KB Carry x 50ft per Jumprope 50 Single Unders Workout of the Day A. 4 Sets A1: Front Squat x 3-4 @ 20X1 – Rest 30 seconds A2: Double Under x
Warm Up Jumprope 3 minutes Then 2 Rounds w/PVC of: Dislocate x 10 Hang Muscle Snatch x 10 OHS x 10 Workout of the Day A. 3 Sets A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds B. 3 Sets
Warm Up Run 400m Then 2 Rounds of: Cat Cow x 5 T Spine Rotation x 5 per T Push Up x 10 Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 3
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Farmers Carry x 100ft AHAP – Rest
Warm Up Row or Assault Bike 25/20 Cals Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1 B. 5 Sets –