Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 36 minutes of: Erg 120/100 Cals Drag Rope Double Under x 90 SA DB Thruster x 60 (50/35lbs) Hang Power Clean x 30 @ 185/135 Muscle Up x 15
Workout of the Day A. 3 Sets: Jumprope 30 seconds Prone T Spine Extensions x 10 Alt. SL V-Up x 10 Perfect Stretch x 10 Steps B. 3 Sets: DB Planche Through x 10 Death March x 12-16 Steps Alt. Hammer Curl x 12-16 @ 30X1 C. For Times: Bike 35 Cals -Rest/Walk3 minutes Bike
Workout of the Day A. 3 Sets: Dislocate x 10 Snatch Grip RDL x 10 Snatch Grip Push Press x 10 OHS x 10 B. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 60 seconds Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch x
Workout of the Day A. 3 Sets: Jump Rope 60 seconds (:20 on :10 off) Prone Snow Angel x 8 YTW x 5 B. 4 Sets: 1-1-2 DB Bench Press x 6-8 reps – Rest 60 seconds Glute Bride x 10 @ 20X1 – Rest 60 seconds C. Complete as many rounds and reps as
Workout of the Day A. 1 Set: Row or Bike 60 seconds – easy/moderate Supinated Hang 20 seconds Perfect Stretch x 10 Steps Pronated Hang 20 seconds Backwards Table Top Walk x 10 Steps Followed by: 1 Set: Row or Bike 60 seconds – moderate Scap Pull Up x 10 Tall Plank Shoulder Taps x
Workout of the Day A. 3 Sets: Row or Bike 60 seconds Fire Hydrant x 8 per Single Leg Ground to Sky x 8 per B. 2 Sets: Sumo Stance Air Squat x 5 @ 3111 Regular Stance x 5 @ 3111 Narrow Stance (Toes Forward) x 5 @ 3111 C. 6 Sets: Back Squat
Workout of the Day A. 3 Sets; A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Handstand Walk 10-15m OR Wall Walk x 3-5 – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: Row 500m -Rest 2 minutes, then: Row 1000m -Rest 4
Workout of the Day A. 3 Sets: Run 150m Cat-Cow x 10 Prone Kneeling T-Spine Rotation x 5 per B. 5 Sets: Sumo Deadlift x 3 @ 30X1 – Rest 90 seconds DB Planche Press x 8-10 – Rest 60 seconds C. In teams of 2, with only 1 working at a time, complete 3
Workout of the Day A. 3 Sets: Erg 60 seconds Alt. Shin Box x 8 Yoga Push-Up x 8 B. 3 Sets: Kickstand Squat x 8 per @ 3011 – Rest 60 seconds SA Farmer Carry 100ft per – Rest 60 seconds C. 3 Sets: Alt. Cossack Squat x 8 – Rest 60 seconds Turkish
Workout of the Day A. 3 Sets: Hollow Rocks/Hold 30 seconds Nose to Wall Handstand Hold 30 seconds 3pt PVC Hinge x 10 B. 3 Sets: Dislocate x 10 Prisoner Archbody Pulse x 30 seconds Supinated Hang 30 seconds C. For Time: Row or Bike 40 Cals RKBS x 40 Row or Bike 30 Cals
