Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets): Tall Clean x 4 1st – 2″ drop in receiving position 2nd – 4″ drop in receiving 3rd – 6″ drop in receiving 4th – Bottom 5th – Bottom B. 4 Sets: Front Squat x 1 @ 31X1 + Front Squat x […]
Workout of the Day A. 3 Sets: A1: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) – Rest 60 seconds A2: Perfect Push Up x 5-7 @ 51A1 – Rest 60 seconds A3: SA KB Front Rack Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many
Workout of the Day A. 3 Sets: Run 150m 90/90 Hip Switch x 10 Half Kneeling Shoulder CARs x 3-4 Rotations (Forward + Backward) B. Every 10 minutes, for 30 (3 Sets) Run 400m SA DB Hang C & J x 30 (50/35lbs – Alt. arrms every 5 reps) Single DB Alt. Box Step Up
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 24 minutes of: Erg 50 Cals Pull Up x 40 Shoulder to Overhead x 30 (115/75lbs) Clean (Full) x 20 (115/75lbs) Double Under x 100
Workout of the Day A. 4 Sets: A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds A3: Ring Support Hold x 20 seconds – Rest 45 seconds A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps
Workout of the Day A. Every 90 seconds for 12 minutes (8 Sets) Split Jerk x 1 Hold the receiving positon in the Split for 2-3 seconds before recovering Front Foot first. B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: SA
Workout of the Day A. 5 Sets: Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats Set 4 – 4 Power Cleans (85%
Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds A2: Regular Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds B. EMOM for 20 1 – Erg for Max Cals in 45 seconds 2 – Burpee Pull Up OR Burpee
Workout of the Day A. 3 Sets: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds between sets B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, then, 5 minutes of: 3 Man-Makers (Row left, push up, row right, power clean,
Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k or Bike 4k (split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt
