Workout of the Day Memorial Day Murph For Time: Run 1 mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 mile “Smurph” Run 800m 50 Pull Ups 100 Push Ups 150 Air Squats Run 800m “Partner Murph” Relay Run 1 mile Alternate 20 Rounds of Cindy: 5 pull ups, 10 push ups. […]
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: Sumo Good Morning x 8 @ 3011 – Rest 60 seconds A4: FLR x 45-60 seconds – Rest 60 seconds B1. For Time:
Workout of the Day A. 3 Sets: Jump Rope 60 seconds Cat-Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate 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: Run 150m Alt Cossack Squat x 10 Hi/Lo Plank 30 seconds B. 5 Sets: CGBP x 2-3 @ 30X1 – Rest 60 seconds Back Scale 20-30 seconds per – Rest 60 seconds C. Against a 15 minute clock: Run 1 Mile Complete as many rounds and reps of
Workout of the Day A. 3 Sets: Erg 60 seconds T Spine Extension 45 seconds Wrist Extension 30 seconds Supinated Ring Row Hold 15 seconds B. 3 Sets: Active Arch Row (Bar or Rings) x 6-8 @ 3011 – Rest 60 seconds Supinated Grip SA Farmer Carry x 50ft per – Rest 60 seconds C.
Workout of the Day A. Rogue Bella Complex Challenge 1 Clean + 1 STO + 1 Front Squat + 1 STO B. 5 Sets: Back Squat x 3 @ 30X1 – Rest 60 seconds DB Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds C. 5 Rounds for time of: Run 150m Double
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per Ring Face Pull x 8-10 B. 3 Sets: Alt. KB Halo from the Hip x 8 Cyclist Squat w/ Goblet Hold x 8-10 @ 31X1 Reverse Plank 20-30 seconds C. EMOM
Workout of the Day A. 3 Sets: Run 150m Cat-Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate x 10 B1. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1 minute between EMOMS B2. Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch
Workout of the Day A. 2 Sets: Erg 1 minute World’s Greatest Stretch x 5 Left Erg 1 minute World’s Greatest Stretch x 5 Right B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Half Kneeling Shoulder CARs x 5 per C. 3 Sets: RFESS x 6-8 per @ 30X1 -Rest
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) Side Lying T Spine Rotation x 5 per SA Plate Pinch Farmer Carry x 100ft per B. 3 Sets: Pull Up (Pronated) x Max Reps @ 20X1 – Rest 60 seconds Box Ankle Mobility 1 minute per side C. In
