Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – 1RM When building in the Front Squat, use the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 2 reps @ […]
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) CTB Pull Up x 7 Box Jump Over x 9 (24/20″) Run 150m Rest/Walk 5 minutes In teams of 3, alternate full rounds to complete
Warm Up Dynamic Drills Then, In teams of 3, work together to complete 2 rounds each of: Partner A – Row 200m Partner B – Scap Pull Up x 10 + Hang from bar for time remaining Partner C – Goblet Squat x 10 + Hold Bottom Position for time remaining Workout of the Day
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets) Hang Snatch + Snatch + OHS B. 4 Sets B1: Deadlift x 2-3 @ 21X1 – Rest 60 seconds
Thank you to all those who have served and to those that continue to do so. Happy Veterans Day!!! Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. Press @ 20X1 5,4,3,2,1 (Not a 1RM)
Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day EMOM for 12 Minutes O- 7 GTO (135/95) E- 7 Toes to Bar Rest/Walk Rest 4 Minutes EMOM for 12 Minutes O – 7 Power Cleans (135/95) E – 7 Burpee Box Jumps Rest/Walk 4 minutes EMOM for 12 Minutes O – 12/10 HR Push
Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 10 @ 2111 Workout of the Day A. 5 Sets Front Squat x 5,4,3,2,1 (Not a 1RM) -Rest 2 minutes between. B. 4 Sets B1: Weighted Pull Up x 2-3
Workout of the Day In teams of 3, complete 5 rounds each for time of: Row 500 Meters or Run 400m Barbell Complex x 5 reps (135/95lbs – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press) – aim to finish all of these reps in 90 seconds. Burpee
Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 3 minutes B. Every 2 minutes, for 6 minutes (3 sets): Front Rack Walking Lunge x 20 steps @ 20X0 C. Complete as many rounds and reps as possible in 5 minutes of: Double
Warm Up Dynamic Drills Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Run/Row 250m Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets) Hang Snatch + Snatch B. 4 Sets B1: Deadlift x 3-4 @ 21X1 – Rest 60 seconds B2: Strict HSPU x max reps
