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 False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. In teams of 2, with only 1 working at a time, complete the following for time: […]
Workout of the Day A. 3 Sets: Sumo Deadlift x 6-8 @ 30X1 – Rest 60 seconds Ring Face Pull x 12-15 – Rest 60 seconds B. 3 Sets: SA Half Kneeling Press x 8-10 per @ 21X1 – Rest 60 seconds Death March x 12-16 Steps C. 4 Sets: Complete as many rounds and
Workout of the Day A. 3 Sets: Quadruped Hip CARs x 2 per Dislocate x 10 B. 4 Sets: Back Squat x 4-6 @ 30X1 – Rest 60 seconds Tall Kneeling Muscle Snatch x 15-20 w/PVC C. EMOM for 16 (4 Sets) Min 1 – Double Under x 40-50 Min 2 – Front Squat x
Workout of the Day A. 3 Sets: Pendlay Row x 8-10 @ 30X1 – Rest 60 seconds X Band Walk x 10-15 Steps per B. Bike 12 minutes for Cals At 0, 3, 6, and 9:00 perform 10 Supinated Ring Rows (As Horizontal As Possible) Rest/Walk 3 minutes C. Row or Ski 12 minutes for
Workout of the Day A. In teams of 2, complete 3 Rounds each of: Partner A – Row 60 seconds (No Straps – Incremental Increase of pace each Round) Partner B – Y,T,W x 5 per B. 3 Sets: CGBP x 6-8 @ 30X1 – Rest 60 seconds Double Under x Max Reps in 30
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 36 minutes of: Drag Rope Double Under x 100 Erg 80 Cals Dual DB STO x 60 Bear Hug Sandbag Carry 400m Muscle Up x 20
Workout of the Day A. 3 Sets: Alt Pistol x 6-8 Ring Pull x 5 @ 3111 KB Tater x Max Reps in 30 seconds B. For Time: Row 1000m Alt. Pistol x 50 Hang Power Clean x 30 @ 60% of 1RM PC
Workout of the Day A. 3 Sets: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Alt. Scorpion x 10 B. 4 Sets: Deficit Dual KB Sumo DL x 8-10 @ 30X1 – Rest 60 seconds SA Bottoms Up 90/90 KB Carry x 50ft per – Rest 60 seconds C. For Time:
Workout of the Day A. In teams of 2, complete 3 Rounds each of: Partner A – Row 60 seconds (No Straps – Incremental Increase of pace each Round) Partner B – Y,T,W x 5 per B. 3 Sets: CGBP x 6-8 @ 30X1 – Rest 60 seconds Double Under x Max Reps in 30
Workout of the Day A. Erg 4 minutes (N/N, N/M, N/N, N/M) B. 3 Sets: Wide Grip Pull Up x 6-8 @ 3011 – Rest 60 seconds Back Scale 20 seconds per – Rest 60 seconds C. 3 Sets: Alt. Gorilla Row x 16-20 – Rest 60 seconds Burpee Broad Jump x 1.1.1 – Rest
