Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Inchworm x 4 Good Morning x 8 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @ 60% of 1-RM Set 2 – 8 reps @ […]

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Strict Press x 10 (45/35) Workout of the Day A. 10 Sets – Press  Set 1 – 5 reps @ 50%  Set 2 – 5 reps @ 60% Set 3 – 5 reps @ 70%  Sets

Workout of the Day In teams of 3, with only 1 person working at at time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14) Power Clean x 30 (135/95) Muscle Up x 15 or Burpee Pull Up (CTB if possible)  

Warm Up Run or Row 250m 2 Rounds of: Walking Lunge x 1 length Bar Tap x 10 Bear Crawl x 1 length T Push Up x 10 Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU x 2-3 per Wall Walk x 3-4 B. In teams of 3,

Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 3 Dislocate x 6 OHS x 9 Workout of the Day A. 5 Sets A1: 3 Position Snatch – High Hang, Mid Thigh, Below the Knee A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 5 Sets – Deadlift

Warm Up Run 250m Dynamic Drills 1 Round of: Goblet Squat x 10 @ 30X1 Scap Pull Up x 5 Ankle, Hip, and Front Rack Mobility Then 1 Round of: Front Squat x 10 @ 20X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 –

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 8 Scap Pull Up x 8 T Push Up x 8 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 A2: Couch Stretch x 60 seconds per B. EMOM for 20 (5 Sets) Min 1 – KBS x 15-20

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: HSPU x 10 (Strict if possible) CTB Pull Up x 20 Squat Clean x 30 (95/65) Run 400m

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 Burpee over the Bar x 7 STO x 7 (115/75) Rest until the running clock reaches 20:00, and then… In

Warm Up Jumprope 3 minutes Dynamic Drills Then Couch Stretch x 2 minutes Right T Push Up x 10 Couch Stretch x 2 minutes Left Ring Row x 10 @ 2111 Workout of the Day A. 5 Sets A1: RFESS x 6-8 per @ 2111 – Rest 60 seconds A2: Powell Raise x 6-8 per