Workout of the Day

LANE DRILLS
2 ROUNDS - 10m EACH LANE
Lunge Rotation Knee Hug
Cocky Walk into Light Run
Wall Marching
High Knees
-Shuttle Run back between each lane-

-into-

200m Run

ON A 10 MINUTE RUNNING CLOCK…

Practice:

Strict Toes to Bar

Ball Up

Pull Over

3 ROUNDS
400M Run
21 KB Swings (24/16)
6 Pull Over

1 ROUND :30 EACH MVMT
P1 & P2 Groiners
P1 Air Squats
P2 Up Downs

1 ROUND :30 EACH MVMT
P1 & P2 Boot Strappers
P1 Air Squats
P2 Burpees

1 ROUND :30 EACH MVMT
P1 & P2 Dead Bugs
P1 Air Squats
P2 Burpees Over A Line

0-2:30
20 Front Squats (43/30)
12 Burpees Over The Bar

2:30-5:00
16 Front Squats (61/43)
12 Burpees Over The Bar

5:00-7:30
12 Front Squats (84/56 kg)
12 Burpees Over The Bar

7:30-10:00
8 Front Squats (93/61 kg)
12 burpees over the bar

10:00-12:30
4 Front Squats (102/65)
12 Burpees Over The Bar

BANDED 7's

-into-

1 ROUND :30 EACH MVMT
P1 Dead Hang
P2 Single DB Good Mornings
P1 & P2 Mountain Climbers

1 ROUND :30 EACH MVMT
P1 Scap Pull-Ups
P2 Single DB Deadlifts
P1 & P2 Mountain Climbers

1 ROUND :30 EACH MVMT
P1 Pull-Ups
P2 DB Deadlifts
P1 & P2 Mountain Climbers

6 Rope Climbs
6 DB Farmers Carry Shuttles (32.5/22.5)
21 DB Deadlifts (32.5/22.5)
21/16 Cal Bike
4 Rope Climbs
4 DB Farmers Carry Shuttles
15 DB Deadlifts
15/12 Cal Bike
2 Rope Climbs
2 DB Farmers Carry Shuttles
9 DB Deadlifts
9/7 Cal Bike

ROCK PAPER SCISSORS ENTOURAGE

-into-

1 ROUND :30 EACH MVMT
Beat Swings
Scap Push-Ups
Single DB Curl & Press

1 ROUND :30 EACH MVMT
Wrist Rocks
Hollow Hold
Banded Pull-Aparts

TEAMS OF 2

8 ROUNDS
24 DB Hang Snatch (32.5/22.5)
20 Chest To Bar Pull-Ups
16 DB Hang Clean and Press
12 Synchro Push-Ups

COMPETE

Bar Muscle-Ups

FITNESS

24 DB Hang Snatch (22.5/15)

Pull-Ups

2 ROUNDS

LANE DRILLS 10m EACH

Spiderman Walk

Walking Lunges

Duck Walks

Standing Long Jumps

Shuttle Run back between lanes

9-7-5-3-1-1*

Front Squat

*AHAP