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… SA DB OH + Front Rack Walking Lunge x 50ft B. 3 Sets: Row 500m […]
Workout of the Day A. EMOM for 12 (3 Sets) 1 – Strict HSPU x Max Reps in 45 seconds – Rest 60 seconds 2 – Row 45 seconds for Cals (No Straps) 3 – Double Under x Max Reps in 45 seconds 4 – Rest B. In teams of 2, partners alternate full rounds
Workout of the Day A. 8 Sets: 3 Postion Power Snatch – Pockets, Mid Thigh, Floor B. 4 Sets: Against a 3 minute clock: Row 25/20 Cals Bar Facing Burpee x 10 OHS x max reps Rest 3 minutes between sets
Workout of the Day A. 3 Sets: A1: False Grip Pull Up x 4-6 – Rest 60 seconds A2: Tuck Sit on Rings or Stationary x 20-30 seconds – Rest 60 seconds B. 3 Sets: B1: Single Arm Batwing Row x 6-8 per @ 30X1 – Rest 60 seconds B2: Alt. SA KBS x 12-16
Workout of the Day A. 5 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: External DB Rotation x 8-10 per @ 2020 – Rest 60 seconds B. Complete 5 Rounds for time of: Thruster x 9 (95/65lbs) Double Under x 35
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Row or Ski 5,000m or Bike 10,000m (AB 11,000m) Ground to Overhead x 100 (135/95lbs) -The work may be partitioned any way desired. -Pick one: Run, Row, Bike, or Ski and stick with it.
Workout of the Day A. 3 Sets: A1: Alt. Top Down DB Bench x 12-16 – Rest 60 seconds A2: Alt Archer Ring Row x 10-12 – Rest 60 seconds B. 20 minutes @ 85% of: Wall Walk x 2 Chin Up x 4 Dip x 6 (Rings or Stationary) Alt. Cossack Squat x 8
Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + Power Snatch + OHS B. Complete as many rounds and reps as possible in 15 minutes of: Hang Power Snatch x 6 Lateral Hop Over Bar x 12 Hang Power Clean & Jerk x 6 Erg 12 Cals
Workout of the Day A. 3 Sets: A1: Side Plank w/ Clamshell x 30-45 seconds per A2: Nose to Wall Handstand Hold x 30-45 seconds A3: Double Under x Max Reps in 30-45 seconds B. Every 6 minutes, for 30 minutes (5 Sets) Double Under x 30 Alt SA DB Hang Snatch x 20 (50/35lbs)
Workout of the Day A. 3 Sets: A1. Lean Away Pull Up x 4-6 – Rest 60 seconds A2. Hinge Plank 30-45 seconds – Rest 60 seconds B. 3 Sets: B1. Alt Gorilla Row x 12-16- Rest 60 seconds B2. Alt. SL V-UP x 30-45 seconds – Rest 60 seconds C. “Christine” 3 Rounds For
