A. Every 2 Minutes for 18 Minutes (3 sets of each): Station 1: Muscle Up x Max Reps in 45 seconds (or 3 Rolls to Candlestick + Low Ring Muscle Up Progressions x 3-4 reps) Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every Minute on the Minute for 20 […]
A. 8 Sets Mid Thigh Hang Power Snatch + Snatch + OHS B. 4 Sets Against a 3 minute clock: Row or AAB x 15/12 Cals Power Snatch x 10 (75/55lbs) OHS x 5 Double Under x Max Reps in Remaining Time Rest 3 Minutes between
A. 3 Sets A1. Single Arm Floor Press x 6-8/per – Rest 60 seconds A2. Dual Kettlebell Staggered RDL x 6-8/per @ 30X1 – Rest 60 seconds B. 3 Sets B1. Dips x max reps @ 2010 – Rest 60 seconds B2. Hollow Hold/Rocks x 20-30 sec – Rest 60 seconds C. 3 Sets for
A. 10 Minutes @ 85% Effort Deficit Push-Up x 5 @ 3011 Ring Face Pull x 10 Ab Mat Sit-Up x 15 Rest/Walk 5 minutes Row 15 Strokes Alternating Single Arm Kettlebell Swing x 10 Lateral Jump Over the Erg x 5 Rest/Walk 5 Minutes Alternating Medicine Ball Box Step Up x 12 (20/14lbs to
A. 3 Sets Erg 75 seconds 90/90 Hip Switch x 10 Prisoner Good Morning x 10 Hi/Lo plank x 30 Seconds B. 4 Sets Box Squat x 4-6 @ 31X1 – Rest 90 seconds Powell Raise x 8-10/per @ 2020 – Rest 90 seconds C. 4 Sets Row/Ski 500m or Bike 1000m Rest 1:1
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 SA OH Carry x 50ft per Row 15 Strokes Workout of the Day 10 minutes @ 80% of: Double Under x 30 Row 15 Strokes Burpee over the Erg x 5 Rest/Walk 5 minutes, then: 10 minutes @ 80% of: SA OH
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Run 250m Partner C – Scap Pull Up x 5 + Alt Box Step Up x 10 Rotate stations together after all teammates have completed the work for that station. Workout of the Day A. 2
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Seated Press
Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Bar Facing Burpee x 6 Thruster x 9 (95/65lbs) Rest/Walk 5 minutes, then: In teams of 2 or 3, alternate full rounds to complete as
Warm Up Run 400m or Row 500m Then 2 Rounds of: Walking Lunge x 50ft Supinated Hang 30 seconds 3pt PVC Hinge x 10 Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up x 8-10 @ 2011 – Rest
