Workout of the Day A. 3-4 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 OR Negative x 2-3 @ 50A1- Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Alt. SL V Up x 30-45 seconds – Rest 60 seconds B. EMOM for 20 1 […]
Workout of the Day 10 minutes @ 85% of: Double Under x 25 Row 15 Strokes Burpee x 5 Rest/Walk 5 minutes, then: 10 minutes @ 85% of: Run or Ski 150m OR Bike 300m DB Hang Snatch x 10 (5 per) Burpee x 5 Rest/Walk 5 minutes, then: 10 minutes @ 85% of: Air
Workout of the Day A. Bike or Row 6 minutes for Cals @ 80% B. 4 Sets (From the floor. No Racks) B1: Front Squat x 4 (1 @ 32X1 + 3 @ 20X1) – Rest 90 seconds B2: Alt. Renegade Row x 12-16 per @ 2011 – Rest 90 seconds C. 2 Sets, each
Workout of the Day In teams of 2, partners alternate full ROUNDS to complete as many Rounds & Reps as possible in 12 minutes of: Power Clean x 3 (135/95lbs) Box Jump Over x 6 (24/20″) Power Clean x 3 (135/95lbs) Rest/Walk 6 minutes In teams of 2, partners alternate MOVEMENTS to complete as many
Workout of the Day A. 4 Sets: A1: Alt. Single Leg TTB x 8-10 – (Strict if possible) OR Alt Single Leg V-Up x 12-16 – Rest 60 seconds A2: Reverse Plank 20-30 seconds – Rest 60 seconds A3: Side Bridge 30 seconds per – Rest 60 seconds B. 4 Sets: Against a 3 minute
Workout of the Day A. 3 Sets – From the Floor Press x 3 – Rest 90 seconds B. 3 Sets – From the Floor Push Press x 5 – Rest 90 seconds C. 4 Sets: Halting Clean Deadlift x 5 – Rest as needed. D. Complete as many rounds and reps as possible in
Workout of the Day A. 3 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 OR Negative x 2-3 @ 50A1- Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. In teams of 2,
Workout of the Day A. Accumulate the following: Wall Walk x 15 Back Scale x 2 minutes per leg B. EMOM for 25 minutes (5 Sets) 1 – Run 150m 2 – SA Alt. Devil Press x Max Reps in 40 seconds 3 – Double Under x Max Reps in 40 seconds 4 – Erg
Workout of the Day A. 3 Sets: A1. Alt. Front Rack Reverse Lunge x 12-16 @ 30X0 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds B. 3 Sets: B1: Cyclist Squat x 8-10 @ 31X1 – Rest 60 seconds B2: Single Arm Ring Row x 6-8
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Erg 40 Cals SA DB Thruster x 40 (50/35lbs – switch arms every 5 reps) Pull Up x 40 (CTB if possible) Alternating DB Hang Snatch x 40
