Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: SA Half Kneeling KB Press x 6 per Hi/Lo Plank x 30 seconds Workout of the Day A. 4 Sets A1. Press x 6-8 @ 20X1 – Rest 60 seconds A2. [...]
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 OHS x 10 w/ PVC Row 15 Strokes (No Straps) Workout of the Day A. 3 Sets A1. Pull Up (Pronated x max reps – Rest 90 seconds A2. [...]
Warm Up 2 Rounds of Run 250m 3pt PVC Hinge x 10 T Push Up x 10 –Ankle, Hip, and Front Rack Mobility Workout of the Day A. 5 Sets A1. Front Squat x 3 @ 32X1 – Rest 60 seconds A2. [...]
Workout of the Day In teams of 6, with 2 teammates at each station, work together to complete as many rounds and reps as possible in 30 minutes of: Partners 1 & 2 – Row 60/45 cals [...]
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 Box Jump/Step Down x 5 FLR x 30 seconds Workout of the Day A. 3 Sets A1. Deck Squat x 10 A2. Weighted Pull Up x [...]
Warm Up Run or Row 250m Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4 Sets A1. Snatch Grip Romanian Deadlift x 6-8 @ 3011 – Rest 90 seconds A2. SA KB [...]
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds of: SA Ring Row x 5 per Alt. Box Step Up x 10 TGU x 2 per Workout of the Day A. 10 minutes @ 80% of: Ring Pull Up x 5 Perfect Push Up x 10 SA [...]
Warm Up Row 15/12 Cals Then, 2 Rounds: Supinated Ring Row x 10 Hi Lo Plank x :30 Wall Walk x 2 Workout of the Day A. 3 Sets A1. Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) A2. [...]
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 32X1 KB Front Rack + OH Carry x 50ft per Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 [...]
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: 50 Cals Row, Bike, or Ski 40 Alt SA Devil Press (50/35lbs) [...]
