Warm Up Run 400m Dynamic Drills Then 2 Rounds of: TGU x 2 per Hang from Bar x 30 seconds Workout of the Day A. 3 Sets Rope Climb x 1-2 Alt Pistol x 8-10 “Tall” Box Jump x 1.1 B. For time: Run 800m Burpee Box Jump Over x 20 (24/20″) Run 800m
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Workout of the Day A. Press – Test 1RM For the press, perform the following reps and percentages: Set 1 – 60% of possible 1RM x 3 reps Set 2 –
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 3 Box Jump Over x 6 (24/20″) Thruster x 9 (95/65lbs) Rest/Walk 5 minutes, then: In teams of 2, alternate full rounds to complete as many rounds and
Warm Up 2 Rounds of: Row 250m (No Straps) Alt TGU x 6 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6 per – Rest 60 seconds A2: SA OH Carry x 30m per – Rest 60 seconds A3: Active Arch Bar Row x 6-8 @ 3011 – Rest 60 seconds
Warm Up Run or Row 250m Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1 – Rest 5-10 seconds between singles A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 2 minutes between
Warm Up Run 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Bar Tap x 10 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep
Warm Up 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 SA Bottoms Up KB Carry x 30m per Jumprope 60 seconds Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 90 seconds A2: Hollow Rocks x 30-45 seconds –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per side Deadhang x 30 seconds Workout of the Day A. 6 Sets – Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 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: Run 1200m or Row 1500m (Relay) Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20
Warm Up In teams of 3, complete 2 sets each of: Partner A – Run/Row 250m (1 of each) Partner B – FLR on Floor Partner C – Hang from Bar -Rotate stations when the running/rowing partner has completed the 250m. Workout of the Day A. 4 Sets A1: SL KB RDL x 6-8 per