Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Half Kneeling Single Arm KB Press x 5 per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 …
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: Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5 minutes, then: In …
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Walking Lunge 50ft SA Ring Row x 5 per SA Front Rack KB Carry x 100ft per Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – …
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then 2 Rounds w/PVC of: Dislocate x 9 OHS x 7 Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position …
Let’s set the story straight up front, there is virtually no lactic acid in the human body. Yes, that includes muscles. Based on the laws of physics, and the fundamentals of metabolic biochemistry, physiology, and acid-base chemistry, lactic acid cannot be produced in living systems where the pH is regulated between 6.0 and 7.5. That …
Lactic Acid. What is it and why do I think it’s making my muscles fatigued. Read More »
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 5 Front Squat x 5 (45/35lbs) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 @ 2111 – …
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 Air Squat x 15 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3 …
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Then 2 Rounds of: Wallslide x 10 SA OH Carry x 100ft per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow …
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 50ft Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of …
