Warm Up Jumprope 3 minutes Dynamic Drills – Upper Body Then 2 Sets Y,T,W x 10 Arch Body Hold x 20 seconds Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 per – Rest 60 seconds B. 3 Sets B1: Chin Up […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Sumo Good Morning w/PVC x 10 Wallball x 10 Workout of the Day A. Every minute, on the minute, for 10 minutes: Odd – Deadlift x 7 @ 50% of 1RM Even – Run 150m Rest/Walk 5 minutes Every minute, on the minute,
Warm Up Run 400m or Row 500m Dynamic Drills Then Goblet Squat x 10 @ 32X1 Ring Row x 10 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds B. 3 Sets
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: STO x 7 (115/75) Double Under x 30 Row 200m Rest/Walk 5 minutes In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15
Warm Up Run or Row 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 3 Sets A1: Wtd Step Up x 6 per – Rest 60 seconds A2: Pull Up x max reps – Rest 60 seconds A3: Russian KBS
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Burpee Broad Jump x 1 length Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 10 seconds between TnG Doubles A2: Double Under x max reps in 30 seconds – Rest 2
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Seated Wallslide x 10 Scap Push Up x 10 Workout of the Day A. 3 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 Ring Row x 6 Wallball x 8 Workout of the Day A. 10 minutes @ 85% of: TTB x 5 Alt KB Snatch x 10 Row 15 Strokes Rest/Walk 5 minutes 10 minutes @ 85% of: Burpees x 5 Wallball x 10
Warm Up Row 250m Dynamic Drills Then Goblet Squat x 10 @ 30X1 Dislocate x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ 3010 – Rest 60 seconds B. 4 Sets
Workout of the Day In teams of 4, complete 4 sets each of: Row 30/25 Cals Wallball x 25 (20/14) Burpee Box Jump x 15 (24/20)
