Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 2010 – Rest 90 seconds B. Complete as many […]
Workout of the Day In teams of three, complete five rounds for time of: Row 1000m Double Under x 90 Thruster x 60 (95/65) Box Jump Over x 30 (24″/20″) -Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Jumprope (Singles) Partner C – TGU x 1 per Workout of the Day A. Complete as many reps as possible in 5 minutes of: Run 800m Double Under x max reps Rest exactly 3 minutes, then…
Warm Up Row 300m Then 2 Rounds of: Squat to Stand x 5 Push Press x 10 (45/35) Box Jump/Step Down x 5 Workout of the Day A. 5 Sets Split Jerk x 2 – Hold the receiving position in the split for 1 to 2 seconds before recovering. Rest 90 seconds. B. 6 Sets
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 90 seconds A2: Weighted Walking Lunge x 16-20 steps – Rest 90 seconds B. 4 Sets
Warm Up Run 250m Group Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 Scap Pull Up x 5 Bar Tap x 10 Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x max reps in 30 seconds – Rest 60 seconds A2: Kipping Pull Up x max reps in 30
Warm Up Row 300m Group Dynamic Drills Ankle and Hip Mobility Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2111 – Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes
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- 10 Box Jumps (24/20″) 5 CTB Pull-Ups OR 3/2 Muscle Ups Station 2- 10 Thrusters (75/55) 5 Burpees Station 3- 250 Meter Run w/Med Ball (20/14) –Teammates
Warm Up Run 400m Group Dynamic Drills Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) TGU x 2-3 per Freestanding HS Practice or Wall Walk with 10 Alternating Shoulder Taps x 3-4 B. For time: Run 250m 1 Round of Cindy Run 250m 2 Rounds of Cindy
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 1 Squat to Stand x 5 Workout of the Day A. 5 Sets Split Jerk x 2 – Hold the receiving position in the split for 2 seconds before recovering. Rest 90 seconds between sets. B. 5 Sets 3