Workout of the Day A. 3 Sets: Erg 15/12 Cals Tall Plank to Alt. Toe Touch x 8 Wall Leaning Tib Raise x 20 B. 3 Sets: Tuck Sit x As Many Seconds As Possible Half Kneeling Shoulder CARs x 2-3 per C. 4 Sets Double Under x 50 Erg Cals x 25/20 Handstand Walk …
Workout of the Day A. 3 Sets: Alt. Cossack Squat x 8-10 Bar Tap x 10-12 Jumprope 30 Seconds B. 4 Sets: Back Squat x 6-8 @ 30X1 – Rest 75 Seconds SA KB Rack + Farmer Carry 75ft per – Rest 75 Seconds C. For Time: 3 Rounds of Cindy Run 600m 2 Rounds …
Workout of the Day A. Erg 5 Minutes – Nasal Only B. 3 Sets: Seated DB Ext. Rotation x 8-10 per @ 2020 Medball Carry Pec Walk 45 Seconds Banded Pull Through x 10-15 C. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x 4-6 …
Workout of the Day A. Power Snatch – 12 Minutes to build to a “Moderate” Single – Stay sharp B. Power Clean & Jerk – 12 Minutes to build to a “Moderate” Single – Stap sharp C. Run 1 mile @ 85% effort OR Erg 100 Cals
Workout of the Day A. 3 Sets: Childs Pose w/ Lat Stretch 60 Seconds 90/90 Prisoner Good Morning x 5 per Scap Push Up x 8-10 B. 3 Sets: Cyclist Front Squat x 4-6 @ 31X1 – Rest 75 Seconds Strict Bar Hanging Hollow to Arch 20-30 Seconds C. Against a 12 Minute clock: Run …
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Half Kneeling Shouder CAR’s x 3-4 per (SLOW) Cat Cow x 10 B. 3 Sets: Straddle Leg Lift Over x 6-8 per (Over + Back = 1) Hollow Rocks/Hold 30 Seconds C. 3 Sets: Dual DB OH Carry …
Workout of the Day A. 3 Sets: Bike 90 seconds Marching Glute Bridge 40 Seconds Alt. Beast to Leg Through x 8-10 B. 3 Sets: Death March x 16-20 Steps @ 2010 – Rest 75 Seconds Deficit Blocked Push Up x 4-6 @ 4111 – Rest 75 Seconds C. 3 Sets: Against a 5 Minute …
Workout of the Day In teams of 2, partners alterante FULL ROUNDS to complete as many rounds and reps as possible in 15 Minutes of: Ring Muscle Up x 3 (Strict if possible) Drag Rope Double Under x 20 KB Snatch x 10 (5 per) Rest/Walk 5 minutes, then: Then, partners alternate MOVEMENTS to complete …
Workout of the Day A. 3 Sets: Rope Climb x 2-3 (Legless if possible) Ring Support Hold 15-20 Seconds (RTO if possible) Crossbody Jefferson Curl x 8-10 B. 3 Sets: SA Half Kneeling Landmine Press x 8-10 per @ 2010 – Rest 60 Seconds Incline Batwing Row x 6-8 @ 30X1 – Rest 60 Seconds …
Workout of the Day A. 3 Sets: Erg 25/20 Cals Alt. Hanging Hip Touch x 10 Alt. Cossack Squat x 10 B. 8 Sets: Hang Power Snatch + Snatch Balance + OHS C. Complete as many rounds and reps as possible in 12 Minutes of: Alt. SA DB Hang Snatch x 12 DB Box Step …
