Warm Up Row or Assault Bike 25/20 Cals Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 @ 20×1 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x […]
Warm Up Jumprope 3 minutes Then 1 Round of: Walking Lunge x 50ft Deadhang x 30 seconds Wall Walk x 1 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3 Sets) Odd – Pronated Chin
Warm Up Row 300/250m (No Straps) Dynamic Drills Then 2 Rounds of: Dislocate x 10 TGU x 2 per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds B. In teams of 2, partners alternate
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull Up x 1-2 @ 20X1 At the top of the next minute… 30 Seconds of Strict Pull Ups for Max Reps At
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Below the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift Set 1 – 50%
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: T Push Up x 10 Goblet Squat x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B. 3
Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hinge x 7 Squat to Stand x 5 Burpee Broad Jump x 3 Workout of the Day A. EMOM for 10 Odd – Power Clean x 5 TnG (135/95lbs) + Double Under x 20 Even – TTB x 8-10 Rest/Walk 5 minutes EMOM
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Strict
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 4/3 HSPU x 8/6 (Strict if possible) Alt DB Snatch x 12 (50/35lbs) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as many