12.30.2017
Workout of the Day In teams of 3, with only 1 person working at a time, complete 3 Rounds for time of: Row or Assault Bike 100 Calories Hang Power Clean x 60 (115/75lbs) Shoulder to Overhead x 50 Front Squat x 40 HSPU x 30 Muscle Up x 15
December 2017
12.29.2017
Warm Up Assault Bike 15/10 Cals Then 2 Rounds of: Jumprope 60 seconds Walking Lunge x 50ft Bar Tap x 10 Workout of the Day A. 3 Sets TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up …
12.28.2017
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop …
12.27.2017
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Bar Tap x 10 Broad Jump x 1.1 Workout of the Day EMOM for 10 minutes: Odd – Power Clean x 7 @ 60-70% of 1RM Even -TTB x 7-10 Rest/Walk 5 minutes EMOM for 10 minutes: Odd – STO x …
12.26.2017
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Hang from Pull Up Bar Partner C – Hold Bottom of Goblet Squat -Rotate stations when the Rowing partner completes the 250m. Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: …
12.23.2017
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Row 100 Cals Wallball x 60 (20/14lbs to 10/9′ target) Muscle Up x 15
12.22.2017
Warm Up Run 250m Then 2 Rounds of: T Push Up x 10 Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives @ 70A1 – Rest …
12.21.2017
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the …
12.20.2017
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: FLR on Rings x 30-45 seconds – …
12.19.2017
Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bear Crawl x 50ft Workout of the Day A. Complete 10 reps of HSPU Negative @ 50A1 B. 10 minutes @ 85% of: Row 15 strokes HSPU x 10 OR Max reps in 45 seconds. …