Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 T Push Up x 8 A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B. […]
Workout of the Day In teams of 4, complete 3 sets each of: Row 30/25 calories Wallball x 25 (20/14lbs to 10/9′ target) Burpee Box Jump Over x 15 (24/20″) Ground to Overhead x 10 (135/95lbs) Teams establish an order and maintain that order for the workout. Athletes may not move to the next station
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow to Arch Rolls x 30 seconds – Rest 60 seconds B. Complete
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Above the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 T Push Up x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2111
Warm Up Run 400m Group Dynamic Drills Workout of the Day A. 3 Sets Bar Tap x 20 FLR on Floor x 45 seconds B. 3 Sets B1: TGU x 2 per – Rest 60 seconds B2: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds C. Complete 3 Rounds for time
Warm Up In teams of 3, partners complete 2 rounds each of: Partner A – Run 250m Partner B – Wall Walk x 2-3 Partner C – Alternating Step Up x 12 Workout of the Day A. 4 Sets A1: Push Press x 8 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds –
Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k (split work any way) Ground to Overhead x max reps in time remaining (135/95) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) Burpee Box Jump Over
Warm Up In teams of 3, complete 2 rounds each of: Partner A – Run 250m Partner B – TGU x 1 per Partner C – Jumprope Singles Workout of the Day A. 3 Sets TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for time of: Run or Row
Warm Up Row 300m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop in the