Brad

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

Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: Single DB Alt. Box Step Up x 100 (50lbs to

Workout of the Day A. 5 Sets: Halting Clean Deadlift x 5 Rest as needed B. 3 Sets From the Floor Push Press x 6 Rest 2 minutes C. Complete the descending ladder from 10 reps to 1 of: Hang Power Clean (115/75lbs) Lateral Burpee Over Bar

Workout of the Day A. 4 Sets (From the floor. No Racks) A1: 1 1/4 Front Squat x 5 – Rest 90 seconds A2: Alt. Hanging Hip Touch x 8-10 – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Then, 2 Rounds: Sandbag Over the Shoulder x 5 Bear Hug

Workout of the Day A. Accumulate the following: Strict Pull Up x 35 FLR 3 minutes B1. 12 minutes @ 85% of: Ski or Run 150m SA DB Hang C & J x 12 (6 per @ 50/35lbs) Alt. SL TTB x 10 Rest 6 minutes, then: B2. 12 minutes @ 85% of: Row 200m

Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: Seesaw DB Press x 12-16 @ 30X1 – Rest 60 seconds B2: Staggered Stance RDL x 8 per @ 3011 – Rest 60 seconds B3: Supinated Chin Over Bar Hold x 20 seconds (CTB if possible) – Rest 60

Workout of the Day In teams of 2, with only 1 person working at a time complete as many reps as possible of: 0-10:00 Erg 80/60 Cals Drag Rope Double Under x 100 10-15:00 – Rest 15-25:00 Erg 80/60 Cals Drag Rope Double Under x 100 Curtis P x Max Reps in time remaining.(95/65lbs) 1

Workout of the Day A. 2 Sets: Alt. 3pt Hip Bridge x 10 Prone Lying Snow Angel x 10 Alt. Jump Lunge x 12-16 B. 4 Sets: B1: Broad Jump x 1.1.1 – Rest 60 seconds B2: Alt Gorilla Row x 12-16 per @ 2011 – Rest 60 seconds B3: SA OH Carry x 30m

Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 3-4 – Rest 2 minutes between *Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. B. 3 Sets, from the floor: Push Press x 4-6 – Rest 2 minutes. C. In teams of 2, partners alternate movemenmts to