Workout of the Day A. 4 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 as many rounds and reps as possible in 12 minutes of: Run 150m Alt. SA DB Hang C & J x 12 […]
Workout of the Day In teams of 2, complete 2 Rounds for time of: Hang Power Snatch x 50 (95/65lbs) Run 400m (Together) Hang Power Clean x 50 (115/75lbs) Run 400m (Together) Back Squat x 50 (135/95lbs) Run 400m (Together)
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 OH Walking Lunge x 50ft (Alternate Arms each Set to perform 2 Sets on
Workout of the Day A. 3 Sets w/ PVC Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 B. 8 Sets: Halting Snatch DL + Mid Thigh Hang High Pull + Hang Power Snatch – Rest as needed. C. Complete 3 Rounds for time of: Alt. SA DB Hang Snatch x 20 Run
Workout of the Day A. 3 Sets: SL Glute Bridge w/ Hip Abduction x 5 per Lower To Bottom of Ring Dip and Hold 10-15 seconds Jumprope 60 seconds (20 on/10 off x 2) B. Every 10 minutes, for 40 minutes (4 Sets): Double Under x 50 Row 400m Alt. DB Box Step Up x
Workout of the Day A. 3 Sets: SA Ring Row x 5 per @ 3211 Push Up x 5 @ 41A1 B. 3 Sets: Batwing Row x 8-10 @ 30X1 Hi/Lo Plank 30-45 seconds C. Complete as many rounds and reps as possible in 20 minutes of: Strict Chin Up x 5/4 Push Up x
Workout of the Day A. 3 Sets: Erg 14 Cals Alt. SA KBS x 12 Alt. Cossack Squat x 10 B. 5 Sets: Front Squat x 1 @ 20X1 – Rest 15-20 seconds, then: Back Squat x 2 @ 30X1 – Rest 2 minutes between sets C. Complete the following for time: 30-20-10 reps of
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Double Under x 300 Erg 150/120 Cals -The Dubs and Cals can be split anyway you want. Then alternate full rounds to complete a total of 10 (5 each) of: Hang Power Snatch x
Workout of the Day A. 3 Sets: Bar Tap x 10-15 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of: Row 100 Cals Sandbag Over the Shoulder x
Workout of the Day A. 5 Sets: Front Squat x 1 @ 20X1 Rest 15-20 seconds Back Squat x 2 @ 30X1 Rest 2 minutes B. Every 8 minutes, for 24 minutes (3 Sets) Double Under x 50 Row 400m Thruster x 30 (45/35lbs) Run 200m Pull Up x 15 (CTB if possible) Choose a
