Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 2: Row 200/150m (No Straps) Station 3: Wall Walk x 2-3 B. EMOM for 10: Odd – …
Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 Rest :30, then: Wallball x 15 (UNBROKEN) Rest 2:00 between sets B. Every 6 minutes, for 24 minutes (4 Sets): Assault Bike 30 seconds (Hard Effort) Rest 2:30, then: Alt. SA Devil Press x max reps in 60 seconds (50/35lbs) Rest 2 …
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 Burpee Box Get Over x 5 (48/40″) TTB x 7 Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many …
Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5 per @ 3011 Staggered Stance SA KBS x 5 per Alt. Jump Lunge x 10 C. Teams of 3, complete 3 Rounds for Time of: Row 500/400m …
Workout of the Day A. 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes between sets B. In teams of 2, partners alternate full rounds to complete 3 each of: Double Under x 40 Assault …
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 3-4 @ 20X1 B. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering B. 3 Sets for Max Reps/Cals Against a 4 minute clock: …
Workout of the Day A. 3 Sets: A1:Powell Raise 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. Complete 3 Rounds for time of: Burpee Box Jump Over x 10 (24/20″) Pull Up x 20 Run 400m C. 10 minutes – SLIPS practice
Workout of the Day A. 4 Sets: A1: Deficit Sumo Deadlift x 4-6 @ 30X1 – Rest 60 seconds A2: FLR w/ Alternating KB Drag x 30 seconds – Rest 60 seconds B. Every 6 minutes, for 24 minutes (4 Sets): Run 150m Push Up x 15 Run 150m Dual DB Squat x 15 (UNBROKEN)
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Double Under x 30 Row or Ski 200m Hang Power Clean & Jerk x 5 (115/75lbs) Rest/Walk 5 minutes Pull Up x 10 (CTB if possible) Wallball x 15 (20/14lbs to …
Workout of the Day A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x …
