Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A. CGBP x 5,4,3,2,1 (5 Sets) -Build to a heavy single, but not a 1RM. Rest 2 minutes between B. Weighted Pull Up x 3,2,1,3,2,1 (6 Sets) C. In […]
Warm Up 2 Rounds of: Run 250m Alt. Step Up x 6 Russian KBS x 9 Single Under x 30 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Workout of the Day A. Take 10-15 minutes to build to 85-90% of your 1-RM Back Squat B. Every 3 minutes, for 15 minutes (5 sets) using the load from “A” Back Squat x 2-3 @ 30X1 with load from “A” C. 2 Sets Against
Workout of the Day In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 30 minutes of: Ground to Overhead x 40 (115/75lbs) Run 400m CTB Pull Up x 30 Run 400m Burpee Box Jump Over x 20 (24/20″) Run 400m – teams may
Warm Up 2 Rounds of: Run or Row 250m Walking Lunge x 1 length Inchworm x 3 Scap Pull Up x 5 Good Morning x 7 Workout of the Day A. 3-4 Sets A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Box Jump x 3 Wall Walk x 1 (SLOW) Workout of the Day A. Every 90 seconds, for 15 minutes (10 Sets) Clean & Jerk x 1 B. 5 Sets Against a 2 minute clock: Deadlift x 3 (135/95lbs) Hang Power
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Ring Row x 8 @ 2111 Workout of the Day A. Take 10-15 minutes to built do 85-90% of your 1-RM Back Squat @ 30X1 B. Every 3 minutes, for 15 minutes (5 sets) using
Warm Up Row or Run 250m Group Dynamic Drills Workout of the Day A. 3 Sets A1: TGU x 2 per (SLOW) A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps A3: Hang from Pull Up Bar x 30 seconds (perform alternating hip touches if possible) B. In teams of 2, complete
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 2-3 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 35 seconds – Rest 60 seconds B. 3 Sets B1:
Workout of the Day In teams of 2 or 3, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: CTB Pull Up x 7 OR Muscle Up x 3 STO x 7 (115/75) Burpee over the Bar x 7 Rest until the running clock reaches 20:00, and then… In