Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Squat Jump x 4 Hollow Rock/Hold x 20 seconds Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds False Grip Ring Pull Up x 2-3 (Rings to Chest if possible) Roll to Candlestick x 3-5 […]
Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 3 Box Jump/Step Down x 3 Deadhang x 30 seconds Workout of the Day A. 5 Sets A1: Power Clean 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 then 2
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Bar Tap x 10 Workout of the Day A. Back Squat @ 30X1 Every 2 minutes, for 10 minutes (5 sets): Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 2 – 4
Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 12 minutes of: Row 250m Burpee Box Jump Over x 8 (24/20″) Muscle Up x 4 OR CTB Pull Up x 8 Rest/Walk 6 minutes, then: In teams of 2, alternate movements to complete as
Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 6 Good Morning x 8 T Push Up x 10 Workout of the Day 17.4 Complete as many rounds and reps as possible in 13 minutes of: Deadlift x 55 (225/155lbs) Wallball x 55 (20/14lbs to 10/9′ target) Row Cals x 55 HSPU
Warm Up Row 250m (No foot straps) Then 2 Rounds of: 30 seconds – Jumprope Singles – Left 30 seconds – Jumprope Singles – Right Bar Tap x 10 False Grip Ring Row x 5 Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 –
Warm Up Row 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Box Jump/Step Down x 3 Workout of the Day A. Back Squat @ 30X1 Every 2 minutes, for 10 minutes (5 sets): Set 1 – 6 reps @ 65% Set 2 – 4 reps
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 1 per (SLOW) Dislocate x 10 Wall Walk x 2 Workout of the Day A. Take 10 minutes to practice Kipping HSPU B. Every 90 seconds, for 9 minutes (6 Sets) Split Jerk x 1 C. Every 90 seconds, for 9 minutes (6 Sets)
Warm Up Row 250m Group Dynamic Drills False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 2-3 @ 2111 Squat to Stand x 5 PVC Good Morning x 7 Workout of the Day A. Take 10 minutes to practice the Kipping Ring Muscle Up or low ring progressions B. 5 Sets –
Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20