Workout of the Day A. Erg 6 minutes (Nasal Only) B. 3 Sets: Halting Snatch Grip DL x 4-6 – Rest 60 seconds SA Half Kneeling Press x 6-8 per – Rest 60 seconds C. 3 Sets: Staggered Stance RDL x 6-8 per – Rest 60 seconds FLR w/ Alternating KB Drag Through 30 seconds …
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Double Under x 15 (Drag Rope if possible) Erg 12 Cals Thruster x 9 (UNBROKEN) Rest/Walk 5 minutes In teams of 2, alternate full rounds to complete as many rounds and …
Workout of the Day A. 3 Sets: Alt. Cossack Squat x 10 Reverse Fly x 10 B. Complete as many rounds and reps as possible in 16 minutes of: Burpee Box Jump Over x 4 (24/20″) Russian KBS x 12 Erg 16 Cals
Workout of the Day Every 10 minutes, for 40 minutes (4 Sets) Row 30/25 Cals Dual DB Push Press x 15 Bike 30/25 Cals Pull Up x 15 (CTB if possible)
Workout of the Day A. 4 Sets: Deadlift x 4-6 @ 30X1 – Rest as needed B. Compete as many Cals as possible in 10 minutes of: Bike 10 Cals Wall Walk x 1-2-3-4….. *Add 1 WW after each completed round. Rest 5 minutes, then: Complete as many DU’s as possible in 10 minutes of: …
Workout of the Day A. 3 Sets: A1: Tripod Row x 6-8 per @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold 20-30 seconds – Rest 60 seconds B. 3 Sets: B1: Supinated Ring Row x 6-8 @ 30X1 – Rest 60 seconds B2: Back Scale 20-30 seconds per -Rest 60 seconds C. For Time: …
Workout of the Day A. 3 Sets: Erg 15/12 Cals Alt. Shin Box x 10 Yoga Push Up x 5 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds Back Squat x 4 @ 30X1 C. Every 5 minutes, for 20 (4 Sets) Run 250m Wallball x …
Workout of the Day In teams of 2 or 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 Erg 100 Cals SA DB Thruster x 50 (50/35lbs) CTB Pull Up x 30 OR Muscle Up x 15
Workout of the Day A. 4 Sets: A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Ground to Overhead (135/95) x max reps in time remaining Rest 3 …
Workout of the Day A. 5 Sets for times of: Row 500/400m Wallball x 20 (20/14lbs to 10/9′ Target) Double Under x 50 Hang Power Snatch x 10 (95/65lbs) Rest 1:1. Choose a different order for each set.
