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
Workout of the Day A. 3 Sets: Dislocate x 10 3pt PVC Hinge x 10 Archer Push Up x 8-10 B. 3 Sets: CGBP x 6-8 @ 30X1 – Rest 60 seconds X Band Walk x 10-15 Steps per – Rest 60 seconds C. 3 Sets: Staggered Stance Russian KBS x 10 per – Rest
Workout of the Day In teams of 3, complete the following for time: Run 800m OR Air Runner 650m Burpee Box Jump Over x 15 (24/20″) SA DB Thruster x 30 (50/35lbs) *Waterfall start -Immediately followed by: Run 400m OR Air Runner 325m Burpee Box Jump Over x 15 (24/20″) SA Alt DB Snatch x
Workout of the Day A. 3 Sets: Hang 20 seconds (Alt Supinated/Pronated) Wallsit x 30 seconds B. 6 Sets: Against a 3 minute clock: Run 250m Erg 25/20 Cals *Max Reps -Rest 2 minutes between sets *Alternate between Air Squats and Push Ups and perform 3 Sets of each.
Workout of the Day A. 3 Sets: PVC Only Dislocate x 8 Snatch Grip RDL x 8 Below the Knee Hang Muscle Snatch x 8 OHS x8 B. 6 Sets: 3-Position Power Snatch -Pockets, Mid thigh, Floor C. 2 Sets: Run 400M 1 PS + 4 OHS 2 PS + 3 OHS 3 PS +
Workout of the Day A. 3 Sets SA KB Front Rack + DB Overhead Carry x 50ft per Yoga Push Up x 8 B. 3 Sets: Half Kneeling Filly Press x 6-8 per @ 30X1 – Rest 60 seconds Front Scale 20 seconds per – Rest 60 seconds C. In teams of 2, complete the
Workout of the Day A. 3 Sets: Pendlay Row x 8-10 @ 30X1 – Rest 60 seconds SL Glute Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets: SA Tripod Row x 6-8 per @ 30X1 – Rest 60 seconds Hollow Rocks/Hold x 30 seconds – Rest 60 seconds C. Erg 16
Workout of the Day A. In teams of 2, complete 2 Rounds each of: Partner A – World’s Greatest Stretch x 3-4 per side Partner B – Erg (Easy/Moderate) B. 4 Sets: Back Squat x 4-6 @ 30X1 – Rest 60 seconds DB Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds C.
Workout of the Day In teams of 2, with only 1 working at a time, complete 2 Rounds for time of: Hang Power Clean x 30 (115/75lbs) Erg 60 Cals STO x 30 (115/75lbs) Erg 60 Cals Alt. Front Rack Reverse Lunge x 30 (115/75lbs) Erg 60 Cals *36 minute time cap.
