Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 w/ pvc Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @ […]
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: HSPU x 5 (Strict and at a deficit if possible) CTB Pull Up x 10 Run 150m Rest/Walk 5 minutes In teams of 3, alternate full rounds to complete as many
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35) T Push Up x 10 Workout of the Day 16.5 21-18-15-12-9-6-3 reps for time of: Thruster (95/65) Bar Facing Burpee
Warm Up Row 300m Dynamic Drills Workout of the Day A. For time: In teams of 2, work together to complete: 5000m Row 150 Burpees –– teams may split the work however you like.
Warm Up Run or Row 250m Dynamic Drills Then Alt. Step Up x 10 Scap Push Up x 10 Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: Alt Pistol x 6-8 – Rest 60 seconds A2: Dips (Rings or Bar) x 3-5 @ 44X1 – Rest 60 seconds B. In
Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then T Push Up x 10 Box Jump/Step Down x 10 Thruster x 10 (45/35) Workout of the Day A. 5 Sets A1: Front Squat x 2-3 @ 31X1 – Rest 60 seconds A2: Nose to Wall Shoulder Taps x 16-20
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Ring Row x 10 Scap Push Up x 10 Workout of the Day A. 3 Sets A1: Strict CTB Pull Up x 6-8 – use assistance (Partnered or Banded) if needed. – Rest 60 seconds A2: L Sit Tuck to Extension x
Workout of the Day In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 5/3 Thruster x 10 (95/65) Run 150m Rest 5 minutes In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible
Warm Up Row 500m Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day 16.4 Complete as many rounds and reps as possible in 13 minutes of: Deadlift x 55 (225/155) Wallball x 55 (20/14 to 10/9 target) Row x 55 Calories HSPU
Warm Up Row 500m or Run 400m Dynamic Drills Workout of the Day A. Alt TGU x 20 (smooth & steady) B. 1 minute of each for 30 minutes (6 Sets) Row Jumprope Singles Run (150m-ish) Bike or Bear Crawl Plank on Elbows or FLR
