Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Push Up x 5 Box Jump/Step Down x 5 Push Press x 5 (45/35) Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Power Clean & Jerk x 1 – Start at 70% of 1RM and […]
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 31X1 Wall Walk x 3 Workout of the Day A. 5 Sets A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds A2: Freestanding HS Hold x max time or Nose to Wall HS Hold x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Deadhang to Active Arch x 5 Squat to Stand x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Weighted Pull Up x 3-4 @ 2111 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60
Workout of the Day In teams of 3, complete as many Wallball reps as possible in 15 minutes. Teams get 1 rower. The next partner may begin as soon as the rower is available. Row 30 Calories Wallball x 20 (20/14) Rest 5 minutes In teams of 3, complete as many BBJO as possible in15
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Squat to Stand x 10 Workout of the Day 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch (75/55) 3 Bar Muscle Ups OR Complete as many rounds and reps as
Warm Up Row 300m Dynamic Drills Then Wall Walk x 3 Scap Pull Up x 10 Step Up x 5 per Workout of the Day A. 3-4 Sets for Quality HS Walk x max distance or Nose to Wall Shoulder Taps x 16-20 Single Leg Bounding x 1 length per Alt. Hanging Hip Touch x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Bar Tap x 10 Walking Lunge x 1 length False Grip Ring Row x 5 @ 2111 Workout of the Day A. 3 Sets for Quality Muscle Up x 3-5 OR Kipping Pull Up x 7-10 Alt Pistol x
Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. 5 Sets 3 Position Snatch – (Pockets, Mid Thigh, Below the Knee) – Rest as needed. B. 4 Sets OHS x 2-3 @ 31X1 – Rest 90 seconds C. 3 Rounds
Warm Up Row or Run 250m Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Bar Tap (Kip) x 10 Workout of the Day A. Take 10 minutes to practice Muscle Ups (Rings or Bar) B. EMOM for 10 minutes: Odd – Deadlift x 5-7 @ 50-60% of 1RM Even
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 (Or CTB Pull Up x 6) Burpee Box Jump Over x 6 Wallball x 12 Rest/Walk 5 minutes In teams of 2, partners alternate movements to complete
