Warm Up Run 400m or Row 500m Then 2 Rounds Scap Pull Up x 10 Bar Tap x 10 Dislocate x 10 Workout of the Day A. 3 Sets A1: Wide Grip Pronated Pull Up x 5-7 – Rest 60 seconds A2: Supinated Grip Pull Up x 5-7 – Rest 60 seconds A3: Kipping CTB […]
Warm Up Run 250m Then Alt TGU x 10 Scap Pull Up x 10 Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Active Arch Hang – accumulate 20-30 seconds – Rest 45-60 seconds B. 6 Sets 1 Power Clean +
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 32X1 Box Jump/Step Down x 5 Workout of the Day A. Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 KBS x 10 Workout of the Day A. EMOM for 12 minutes Odd – Wallball x 12-15 Even – Double Under x 30 OR max reps in 30 seconds Rest 4 minutes EMOM for 12 minutes Odd – Deadlift x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Push Press x 6-8 – Rest 45-60 seconds A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds A3: Hollow Rocks/Hold
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: STO x 7 (115/75) Burpee over the Bar x 9 Row 12/10 Cals Rest 5 minutes, then: In teams of 3, alternate full rounds to complete as many rounds and reps
We plan on being open in the morning. Please check the website or our Facebook page for updates. Warm Up Row 300m Then 2 Rounds of: Deadhang x 45-60 seconds Scap Push Up x 10 Walking Lunge x 1 length Workout of the Day A. 3 to 4 Sets Rope Climb x 2 (legless if
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Hollow Rocks x 30 seconds – Rest 45-60 seconds B. 6 Sets 1
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 32X1 Squat to Stand x 10 KBS x 10 Workout of the Day A. 5 Sets – Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @
Warm Up Row 300m Then 2 Rounds of: Inchworm x 5 Seated Wallslide x 10 Scap Pull Up x 10 Box Jump/Step Down x 5 Workout of the Day A. 3 Sets A1: Weighted Ring Pull Up x 2-3 – Rest 45-60 seconds A2: Chin Up (Supinated) x max reps – Rest 2 minutes B.
