Workout of the Day A. 4 Sets: Single Leg Wall Sit x 20 seconds per Ring Support Hold x 20 seconds Front Scale x 20 seconds per L Hang OR Tuck Hang x 20 seconds B. Every 4 minutes, for 24 minutes (6 Sets): 15/12 Cals (Row, Bike, or Ski) Goblet Squat x 15 (53/35lbs) […]
Workout of the Day A. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: Lateral Box Step Up x 6 per – Rest 60 seconds A3: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B. Complete 20 Rounds for time of: Ground to Overhead x 1 (Bodyweight/.75
Workout of the Day A. 3 Sets: A1: Strict Pull Up x Max Reps @ 2011 in 60 seconds – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 90 seconds B. In teams of 2, complete as many Cals as possible in 22 minutes of: In teams of 2,
Workout of the Day A. 10 minutes @ 85% of: Double Under x 20 Alt. DB Snatch x 10 Burpee x 5 Rest/Walk 5 minutes B. 10 minutes @ 85% of: FLR x 30 seconds Row 200m Air Squat x 15 Rest/Walk 5 minutes C. 10 minutes @ 85% of: Run 200m Single DB Alt.
Workout of the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x 8-10 @ 2011 – Rest 90 seconds *If this rep range is easily accomplished, then add weight B. 3 Sets (No Racks) B1: Alt. Front Racked
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 30 minutes of: Pull Up x 30 400m Relay Run (200m each) OHS x 30 (95/65lbs) 400m Relay Run Shoulder to Overhead x 30 (115/85lbs) 400m Relay Run Deadlift x
Workout of the Day A. 4 Sets: For Quality Farmer Carry 100m (As heavy as possible) Alt Pistol x 6-10 Freestanding Handstand Hold Practice *Use partner assists to learn balance points and accumulate time upside down B. 2 Sets for max reps/cals 3 minutes – Row or Assault Bike for Cals 2 minutes – Man
Workout of the Day A. 3 Sets: A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA DB OH Carry x 50ft + 5 SA DB Push Press – Rest 10 seconds between sides, then rest 60 seconds B. Every 3 minutes, for 12 minutes (4 Sets) Hang Power Clean x
Workout of the Day A. 3 Sets: Hold Bottom of Dip 10-15 seconds – Rest 45 seconds Prone Plank 45-60 seconds – Rest 45 seconds Alt. Cossack Squat x 8-10 – Rest 45 seconds Hollow Body Flutter Kicks 30-45 seconds – Rest 45 seconds B. In teams of 2, with only 1 person working at
Workout of the Day A. 3 Sets: A1: Pronated Chin over Bar Hold x 15-20 seconds (CTB if possible) – Rest 60 seconds A2: Perfect Push Up x 5-10 @ 51A1 – Rest 60 seconds A3: SA KB Front Rack Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many
