Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 31X1 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 3 @ 31X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ […]

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Supinated Ring Row x 5 Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunges x 12-16 – Rest 90 seconds A2: Wtd. Chin Up (Supinated) x 3-4 @ 2111 – Rest 90 seconds B.

Warm Up 1 Round of Crab Walk x 1 length Wall Walk x 2 Inchworm x 3 Burpee Broad Jump x 4 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – Pause for 1 to 2 seconds in the following positions: 2″ off the floor, above the knee, mid thigh. Rest

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 SA OH KB Carry x 1 length Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 31X1 Ring Row x 7 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2111 – Rest

Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Double Under x 90 800m Medball Run Relay Power Clean x 60 (95/65) Front Squat x 30 (95/65) -Only one member of the team may be working at a time, and no member may begin

Warm Up Row 250m Then 2 Rounds of: Ring Row x 5 @ 2111 Good Morning x 7 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: FFESS x 6-8 per @ 3010 – Rest 60 seconds A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds A3:

Warm Up Row or Run 250m Dynamic Drills Then Push Press x 10 (45/35) Deck Squat x 10 Workout of the Day A. 4 Sets A1: Push Press x 6-8 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. EMOM for 20 minutes (5 Sets) Min 1 – Power

Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 -worksets start at 75-80% of Clean 1RM B. Complete as many rounds and reps as possible in 25 minutes @ 85% of: Burpee

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 SA Bottoms Up OH KB Carry x 1 length Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per –