Workout of the Day A. 3 Sets: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) Nose to Wall Handstand Hold x 45-60 seconds Hollow Tuck to Extension x 30-45 seconds B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 20 minutes […]
Workout of the Day A. 12 minutes @ 80% of: Bike 60 Seconds (Moderate) Strict Pull Up x 5/4 Perfect Push Up x 10/8 Rest 4 minutes, then: B. 12 minutes @ 80% of: Ski 60 seconds (Moderate) Burpee x 5 Alt. Medball Box Step Up x 10 Rest 4 minutes, then: C. 12 minutes
Workout of the Day A. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA Front Rack Carry 50ft per – Rest 60 seconds B. Complete as many reps as possible in 12 minutes of: Power Clean @ 65-70% of 1RM x 1,2,3,4,5,6,7… Erg 10 Cals or Run 150m between.
Workout of the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 8 @ 30X1 – Rest 60 seconds A2: SA Half Kneeling Press x 8 per @ 20X1 – Rest 60 seconds B. 3 Sets (No Racks) B1: Alt. Front Racked Reverse Lunge x 12-16 @ 2011 – Rest 60
Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Bar Facing Burpee x 6 Thruster x 9 (95/65lbs) Rest/Walk 5 minutes, then: In teams of 2 or 3, alternate full rounds to complete as
Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up x 8-10 @ 2011 – Rest 60 seconds A3: Russian KBS x 15-20 – Rest 60 seconds A4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. For Time:
Workout of the Day A. In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1200m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Alt DB Hang Snatch x 45 (50/35lbs) DB Box Step Up x 30 (50/35lbs to 24/20″)
Workout of the Day A. 2 Sets: A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A3: Kipping Pull Up Practice 30 seconds – Rest 3 minutes *Ankle box mobility work during the rest between sets
Workout of the Day A. 4 Sets: A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: L Seated Press x 8-10 @ 20X1 – Rest 60 seconds A3: Alt. Wtd Cossack Squat x 8-10 – Rest 60 seconds A4: FLR (Rings or Floor) x 45-60 seconds – Rest 60 seconds
Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (4 Rounds) for time of: 150 Double Unders Erg 100/80 Cals 60 Goblet Squats 50 SA DB Shoulder to Overhead 40 Box Jump Over 30 Alt. SA Devil Press (50/35lbs) 14 Muscle Ups
