Brad

Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 3 Sets: B1: RFESS x 6-8 per @ 30X0 – Rest 60 seconds B2: L Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds C. 3 Sets: C1: SA KBS x 10 per – Rest 60 seconds C2: SA […]

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following: 0-10:00 Dual DB Thruster x 80 Erg 80/60 Cals Burpee Pull Up OR Burpee Muscle Up x Max Reps in time remaining 10-15:00 – Rest 15-25:00 Alt. SL TTB x 80 OR Alt. SL V-Up Relay

Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds A3: Staggered Stance Russian KBS x 10 per – Rest 60 seconds A4: Hollow Rocks/Hold x 30 seconds – Rest 60

Workout of the Day A. 4 Sets: Strict Press from Split x 4 @ 21X1 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 3 – Rest 90 seconds D. Complete 4 Rounds for Time: SA DB Split Jerk x 10 – Left

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 and then Rest 2 minutes. B. Complete as many rounds and reps as possible in 15 minutes of: Run 150m Air Squat x 15 Deadlift

Workout of the Day A. 3 Sets: Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In teams of 2, with only 1 person working at a time, complete 2 Rounds of the following for time: Double KB Front Rack Carry OR

Workout of the Day A. Erg 4 minutes for Cals 2 minutes – Easy 2 minutes – Moderate B. 4 Sets: B1: Front Squat x 1 @ 21X1 + FS x 4 @ 20X1 – Rest 90 seconds B2: Supinated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 90 seconds C.

Workout of the Day In teams of 2, with 1 person working at a time, complete as many rounds and reps as possible in 24 minutes of: Wallball x 50 (20/14 to 10/9) Medball Run 400m OR Erg 40 Cals Hang Snatch x 30 (115/75lbs) Bar Facing Burpee x 20 Double Under x 100

Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Chin Up (Supinated) x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Chin Ups for Max Reps (Use assistance if needed to achieve at least 8-10 Quality Reps. At the top

Workout of the Day A. 4 Sets: Press x 3 @ 20X1 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 3 – Rest 90 seconds D. 2 Sets, each For Time: SA KB Push Press x 20 – Left Run 200m SA