Workout of the Day

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA KB OH Walking Lunge x 50ft per SA Ring Row x 5 Workout of the Day A. 3 Sets A1: SA KB OHS x 3-4 per @ 3111 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – […]

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 5 Box Jump/Step Down x 7 Front Rack & OH Carry x 100ft (switch positions at 50ft) Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box

Warm Up 3 Rounds of: Run 150m Jumprope 30 seconds Bottom of Goblet Squat Hold x 60 seconds Ankle and Hip Mobility Workout of the Day A. 6 Sets Back Squat x 4,3,2,4,3,2 @ 30X1 – Rest 2 minutes between. Work on Upper Body & Front Rack Mobility between sets. B. For time: Row 1000m

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Burpee Broad Jump x 50ft Workout of the Day A. 3 Sets A1: Bar Tap x 10 – Rest 30 seconds A2: Double Under x max reps in 30 seconds – Rest 30 seconds A3: Side Bridge x 30 seconds per

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 5 Sets A1: CGBP x 5,4,3,2,1 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60 seconds B. 3 Sets Against

Warm Up Jumprope 2 minutes Then 2 Rounds of: Scap Push Up x 5 Walking Lunge x 50ft Bear Crawl x 50ft Scap Pull Up x 5 Ankle and Hip Mobility Workout of the Day A. 3 Sets Muscle Up x 3-5 OR Ring Pull Up x 3-5 Handstand Walk x 5-10m OR Nose to

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – Active Hang from Pull Up Bar Partner C – FLR on Floor Workout of the Day A. 5 Sets 3 Position Power Clean Mid Thigh, Below the Knee, Floor) – Rest 2 minutes

Warm Up Group Dynamic Drills Then 2 Rounds of: T Push Up x 10 Walking Lunge x 50ft Prisoner Good Morning x 5 Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20X1 – Rest 90 seconds A2: DB Walking Lunge x 16-20 – Rest 90 seconds B. In teams of 3,

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – Hang from Pull Up Bar Partner C – Jumprope Singles -Rotate stations when the rowing partner is finished. Workout of the Day A. 3 Sets A1: Bar Tap x 8-10 – Rest 30 seconds A2: Hollow

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Prisoner Good Morning x 5 Ankle and Hip Mobility Workout of the Day A. 5 Sets Back Squat x 3-4 @ 30X1 – Rest 2 minutes between. -Work on mobilizing your upper body and front rack mobility during your rest. B. In teams