Warm-up: 200m Run then 3rds of: 5 Strict Press 5 Front Squat 5 Strict Pull-up Strength: 2RM Thruster (from ground) Workout of the Day “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-upsRead More
Warm-up: 200m Run then 3rds of: 8 OH Banded Lunge Glute Activation 8 Thrusters (45/35) 8 Deadbug Strength: Front Squat 5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+% Workout of the Day 10min AMRAP 10 DB Thrusters (25/15) 10 Burpee 100m SprintRead More
Mobility: Ankles Skill: Rowing Technique Workout of the Day Option 1- 2 person team 4000m Row 100 Russian Twist w/ ball (25/15) 100m Pinch Plate Carry x 6 (3 each at 25/15) 100 V-ups Option 2- Skills 3-4rds not for time 2 Rope Climb 10 Roll to Candlestick 20ft HS Walk 10 Ring Pull-up 4...Read More
Barbell Warm-up Oly: Every 90sec for 9 sets 1-3 High Hang Clean + Hang Clean 4-6 Hang Clean + Clean from 2” below knee 7-9 Clean from Patella with 3sec hold Workout of the Day 500m Row 40 DU 30 Hang Power Clean (115/75) 20 T2BRead More
Warm-up: 200m Run then 3rds of: 10 Glute Bridge 3 0sec HS Hold 5 1 ¼ Squat w/ KB Strength: Back Squat 5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+% EMOM x 16 1) MU x 3-4 2) Reverse KB Lunges x 12 3) Strict HSPU x 6-8 4) Hollow Hold x 45secRead More
Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation 5 Strict Pull-up Strength: Front Squat 5×75, 3×85, 1×95% Workout of the Day 2 person team 5rds each 200/150m Row 5 Clean (135/95) 6 Bar Facing BurpeeRead More
Mobility: Hips Midline/Stability: 3 sets 15 V-ups 10 Single Leg RDL Bottoms Up KB Carry Workout of the Day Option 1- 500m Row 500m Run 5 Rope Climb 400m Row 400m Run 4 Rope Climb 300m Row 300m Run 3 Rope Climb 200m Row 200m Run 2 Rope Climb Option 2- Skills not for timeRead More
Warm-up: 200m Run then 3rds of: 6 Ring Row 6 Push-up to Spiderman 10 Hollow Rock Strength: Shoulder Press 5×75, 3×85, 1×95% “Artie” 20min AMRAP 5 Pull-up 10 Push-up 15 Squat 5 Pull-up 10 Thruster (95/65) Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on...Read More
