Warm Up Jumprope 3 minutes Then 1 Round of: Squat to Stand x 5 Good Morning x 10 OHS x 10 Ankle, Hip, and Front Rack Mobility Then 1 Round of: Squat to Stand x 5 KBS x 10 Goblet Squat x 10 Workout of the Day 16.2 Beginning on a 4-minute clock, complete as […]
Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Scap Pull Up x 5 Workout of the Day A. 4 Sets Rope Climb x 2 HS Walk x max distance OR Nose to Wall Hold w/ shoulder taps x 16-20 Single Leg Box Jump x
Warm Up Jumprope 3 minutes Then 2 Rounds Dislocate x 10 Seated Wallslide x 10 Deadhang from Pull Up Bar x 30-45 seconds Workout of the Day A. EMOM for 9 (3 Sets) Min 1 – Double Under x 40-50 Min 2 – HSPU x 6-10 Min 3 – Box Jump/Step Down x 10-15 B.
Warm Up Row 300m Dynamic Drills Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 31X1 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. Back Squat – 5 Sets *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set
Warm Up Jumprope 3 minutes 2 Rounds of: Good Morning x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 2.2 – Rest 10 seconds between TnG doubles – proceed immediately to A2 A2: Double Under x max reps in 30 seconds – Rest 2 minutes
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 if possible) KBS x 10 (53/35) Run 150m Rest 5 minutes, then: In teams of 3, alternate full rounds to complete as many rounds and reps as
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Scap Push Up x 5 Walking Lunge x 25ft. Workout of the Day Workout 16.1. Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: YTW x 5 Dislocate x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 20-30 seconds Deck Squat x 8-10 TGU x 3 per B. 3 Sets Row 500m Rest
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Seated Wallslide x 10 Box Jump/Step Down x 5 Workout of the Day A. EMOM for 9 (3 Sets) Min 1 – Double Under x 40-50 Min 2 – TTB x 10-15 Min 3 – Box Jump/Step Down x 10-15 B.
Warm Up Run 400m or Row 500m Dynamic Drills Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 6 Sets 3 Position Snatch – Pockets, Mid Thigh, Below the Knee. B. For time: Run 400m Then: Power Clean x 12 (135/95) STO x 12
