Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Bar Tap x 5 Squat to Stand x 5 Dislocate x 5 OHS x 5 Workout of the Day A. 2 Sets Snatch Grip RDL x 3 (45/35) Power Snatch x 3 Snatch Balance x 3 B. Snatch – Take 10 minutes to build to 75% of […]

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Jumprope Singles x 60 seconds Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Bar Tap x 10 Squat to Stand x 5 Wall Walk x 2 Workout of the Day B. 5 Sets 1 Power Clean + 1 Front Squat @ 31X1 + 1 Front Squat @ 20X1 – Rest 2 minutes C.  Complete rounds of 21,

Warm Up Jumprope 3 minutes Group Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Split Jerk x 1 B. Every 90 seconds, for 9 minutes (6 Sets) Push Press x 2 C.  In teams of 2, with only 1 partner working at a time, partners

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Walking Lunge x 1 length Workout of the Day A. 2 Rounds Front Racked DB Walking Lunge x 25ft  TTB x 3-5  DB Power Clean x 2-3 Rest 2 minutes B. Pick one of this week’s Optional

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 Pull Up x 5 (Strict CTB if possible) Box Jump Over x 7 (24/20) Station 2 Ground to Overhead x 5 (135/95lbs) Bar Facing Burpee x 7

Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 SA Bottoms Up KB Carry x 1 length Workout of the Day A. 4 Sets A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per

Warm Up Run 400m Then 2 Rounds of: High Knees x 15m Buttkickers x 15m Single Unders x 60 seconds Workout of the Day A. EMOM for 8 minutes (2 Sets): Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Walking Lunge x 20 steps Station 4 – Deadhang

Warm Up Row or Run 250m False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 3 Inchworm x 2 Wall Walk x 1 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds OR 3 Deck Squats + Low Ring

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Deadhang x 30 seconds Scap Push Up x 10 SA KB OHS x 3 per Workout of the Day A. 3 Sets Bar Tap x 10 Dislocate x 10 OHS x 10 B. 5 Sets Snatch x 1.1.1 – Rest 5-10 seconds between singles and