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 Single Leg TTB x 10-12 (Strict if possible) – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Double DB Hang Power Clean x 5 Double […]
Workout of the Day A. Accumulate the following in as few Sets as possible: Strict Pull Up x 30 (Pronated @ 2011) Nose to Wall Handstand Hold 3 minutes B. EMOM 20 (5 Sets) Min 1 – Erg 12-15/10-12 Cals Min 2 – Wall Walk x 3-5 Min 3 – Burpee Muscle Up OR Burpee
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 20X1 – Rest 60 seconds B2: Lateral Step Up x 6-8 per – Rest 60 seconds B3: Supinated Ring Row x 6-8 @ 2111 – Rest 60 seconds B4: Russian KBS
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 12 minutes of: Bar Facing Burpee x 2 Hang to Overhead x 2 (95/65lbs) Bar Facing Burpee x 4 Ground to Overhead x 4 *Continue in this fashion, adding 2
Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Back Scale 20 seconds per – Rest 60 seconds A4: SA FLR x 30 seconds per – Rest 60 seconds B. For Time:
Workout of the Day A. 4 Sets: A1: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then rest 90 seconds between sets. B. For Time: Alt.
Workout of the Day A. 4 Sets (From the floor. No Racks) A1: Front Squat x 6 @ 30X1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. Every 6 minutes, for 18 minutes (3 Sets) Bike 15/12 Cals Double KB Front Squat x 12 (UNBROKEN) Double KB Front Squat
Workout of the Day A. 2 Sets: A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds B. EMOM 20 (5 Sets) Min
Workout of the Day A. 3 Sets (No Racks) Strict Press x 5 – Rest 90 seconds B. 3 Sets (No Racks) Push Press x 5 – Rest 90 seconds C. 3 Sets for times: Row or Bike 15/12 Cals Sandbag Over the Shoulder x 5 HSPU x 15 Double Under x 50 Push Up
Workout of the Day Against a 30 minute running clock: 0-15:00 Double Under x 100 3 Rounds of DT Double Under x 100 2 Rounds of DT Double Under x 100 1 Rounds of DT 1 Round of DT is 12 DL + 9 HPC + 6 STO (155/105) 15-30:00 Erg 100/80 Cals Complete as
