Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) B. 2 Sets for max reps: […]
Workout of the Day A. 3 Sets: Dislocate x 8 Snatch Grip RDL x 8 Below the Knee Hang Power Snatch x 8 OHS x 8 B. Every 2 minutes, for 14 minutes (7 Sets) Mid Thigh Hang Power Snatch + Power Snatch + OHS C. In teams of 2, with only 1 person working
Workout of the Day A. 3 Sets: Bike or Row 1 minute Quadruped Hip CARs x 2 per Alt Scorpion x 8 B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Standing Shoulder CARs C. 3 Sets: Dual KB Drop Lunge x 8 per @ 20X1 – Rest 30 second between
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) DB Side Bridge Rotations x 8 per Scap Pull Up x 8 B. 4 Sets: SA KB Upright Row x 8 Left @ 3111 – Rest 30 seconds TGU x 2 Left SA KB Upright Row x 8 Right @
Workout of the Day A. 3 Sets: Erg 1 minute Bent Reverse Fly x 12 FLR w/ Alternating Shoulder Tap x 20 B. 4 Sets: CGBP x 4-6 @ 30X1 – Rest 60 seconds SL Glute Bridge x 10 per (+15 seconds of Iso Hold at top of the last rep ) C. 3 Sets:
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Erg 80 Cals OR Relay Run 800m Barbell Complex x 15 (115/75lbs) Erg 60 Cals OR Run 600m Barbell Complex x 12 Erg 40 Cals OR Run 400 Barbell Complex 9 Today’s Complex is
Workout of the Day A. EMOM for 20 minutes (5 Sets) Min 1 – Seated Straddle SL Liftover DB x 10 (Over & Back = 1) Min 2 – Chin Over Bar Hold x 15-20 seconds (CTB if possible) Min 3 – Handstand Walk x 10-15m OR Nose to Wall HS Hold w/ Alt. Shoulder
Workout of the Day A. 3 Sets w/ PVC Dislocate x 10 Snatch Grip RDL x 8 Below the Knee Hang Muscle Snatch x 8 OHS x 8 B. Every 2 minutes, for 14 minutes (7 Sets) Halting Snatch Deadlift + High Pull + Power Snatch C. Complete as many rounds and reps as possible
Workout of the Day A. 3 Sets: Alt. Shin Box x 10 Assault Bike 90 seconds (:30 easy, :30 arms only, :30 legs only) B. 3 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds SA Trap 3 Raise x 8-10 per @ 2020 – Rest 60 seconds C. 3 Sets: Backrack Split
Workout of the Day A. 2 Sets: Wide Grip Pull Up x 6-8 @ 20X1 – Rest 60 seconds Pronated Regular Grio Pull Up x 6-8 @ 20X1 – Rest 60 seconds Supinated Grip Pull Up x 6-8 @ 20X1 – Rest 2 minutes B. 20 minutes at Sustanable pace Row 15/12 Cals Farmer Carry
