Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x […]

Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 6 @ 20X1 Box Jump/Step Down x 3 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 75% x 3 reps Set 2 – 80% x 2 reps

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: Row or Assault Bike 100 Cals Double Under x 90 Front Squat x 60 (115/75lbs) Shoulder to Overhead x 45 (115/75lbs) Muscle Up x 15 OR Burpee

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 250 Partner B – Deadhang from Pull Up Bar Partner C – TGU x 1 per (SLOW) Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per HS Walk x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Single Arm KB OHS x 4 per Ring Row x 6 (False Grip) Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Pronated Chin Over Bar Hold x 20 seconds

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 SA OH KB Carry x 1 length per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. Complete as many

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Box Jump/Step Down x 3 Squat to Stand x 5 Sumo Good Morning x 7 Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2 A2: Double Under x max reps in

Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35) Push Press x 5 Thruster x 5 Workout of the Day A. 2 Sets Bar Tap x 10 Alt DB Snatch x 10 Alt. Weighted Step Up x 10 (DB’s) B. 5

Warm Up Row or Bike 3 minutes Dynamic Drills Then 2 Rounds of: SA OH KB Reverse Lunge x 5 per Deadhang to Active Arch x 3 Bear Crawl x 1 length Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 20/15 Cals Station 2

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)