Warm Up Row or Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hang from Pull Up Bar 30 seconds Wall Walk x 1 Workout of the Day Performance A. Complete as many HSPU as possible in 2 [...]
Warm Up Jumprope 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) Burpee Broad Jump x 3 Row 150m (No Straps) Workout of the Day Performance A. Front [...]
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals [...]
Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA KB Front Rack + OH Carry x 50ft per Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x [...]
Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day Performance A. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch (Pockets) x [...]
Warm Up Row 30/20 Cals Then 2 Rounds of: YTW x 5 Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Workout of the Day Performance A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 @ [...]
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Scap Push Up x 8 Prisoner Good Morning x 8 T Push Up x 8 Workout of the Day Performance A. 4 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% [...]
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 @ 30X1 Scap Pull Up x 10 Workout of the Day Performance A. 6 Sets – Front Squat [...]
Workout of the Day “Nate” Complete as many rounds and reps as possible in 20 minutes of: Ring Muscle Up x 2 Handstand Push Up x 4 KBS x 8 (70/53lbs) OR Partner Nate Partners alternate [...]
Warm Up In teams of 3, complete 2 Rounds each of: Row/Run 250m FLR on Floor Alt Box Step Up -Rotate stations when the running/rowing partner finishes the distance. Workout of the Day Performance [...]
