Workout of the Day A. 3 Sets: Prone Lying Dislocate x 8-10 Deck Squat x 8-10 SA Ring Row w/ Rotation x 5 per B. Every 5 minutes, for 20 minutes (4 Sets) Assault Bike 15/12 Cals Box Jump Over x 12 (24/20″) Bear Hug Sandbag Squat x 9 OR Goblet Squat x 9 As […]
Workout of the Day A. 7 Sets: 3-Position Snatch Rest 2 minutes between sets *High hang, mid thigh, floor B. For Time: Power Clean x 20 @ (Bodyweight/.75 BW) Run 400m Rest 3 minutes, then: Run 400m Power Clean x 20 @ (Bodyweight/.75 BW)
Workout of the Day A. 3 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB Ext. Rotation x 8-10 per @ 3010 – Rest 60 seconds B. 3 Sets: B1: Front Foot Elevated Split Squat x 6-8 per @ 30X1 – Rest 60 seconds B2: Bulgarian Ring Row x 8-10
Workout of the Day A. 7 Sets: 3 Position Snatch – High Hang, Mid Thigh, Floor – Rest 2 minutes between Sets. B. For Time: Power Clean x 20 @ (Bodyweight/.75 BW) Run 400m Rest/Walk 3 minutes Run 400m Power Clean x 20 @ (Bodyweight/.75 BW)
Workout of the Day A. 3 Sets: A1: SL RDL w/ Dual KB’s x 6-8 per @ 30X1 – Rest 60 seconds A2: Deficit Push Up x 8-10 @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Alt. SA KBS x Max Reps in 45 secnds – Rest 60 seconds B2: Ring Supoort Hold
Workout of the Day A. 3 Sets: Prone Snow Angel x 8-10 Deck Squat x 8-10 Ring Support Hold x 15-20 seconds (RTO if possible) B. Against a 26 minute running clock: 0-4:00 – Ski or Run 800m 4-8:00 – Row 1000/800m 8-12:00 – Assault Bike 40/35 Cals 12-14:00 – REST 14-18:00 – Assault Bike
Workout of the Day A. 3 Sets: Bar Tap x 10 SA OH Carry x 100 feet per Row 15 Strokes @ 5k pace (No Straps) B. Partner 18.1 In teams of 2, partners alternate movements to complete as many rounds and reps in 20 minutes of: TTB x 8 SA DB Hang C &
Workout of the Day A. 3 Sets: A1: Dual KB Floor Press x 8-10 @ 30X1 A2: Sumo Good Morning x 8-10 @ 3011 – Rest 60 seconds B. 3 Sets: B1: SL KB RDL x 6-8 per @ 30X1 – Rest 60 seconds B2: Pseudo Planche Push Up x Max Reps @ 3010 C.
Workout of the Day A. 3 Sets: Nose to Wall Handstand Hold 30-45 Seconds SA Front Rack + Farmer Carry x 100ft per Double Under x Max Reps in 30 seconds B. Every minute, on the minute, for 20 minutes (4 Sets): Minute 1 – Burpee over the line x 10-15 Minute 2 – Run
