Workout of the Day A. 1 attempt at the Rogue Cliffhanger Challenge Hang from Pull Up Bar (Pronated) as long as possible. B. 3 Sets: B1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds B2: Side Plank Powell Raise x 6-8 per @ 3010 – Rest 60 seconds C. 3 Sets: C1: RFESS […]
Workout of the Day In teams of 2, partners alternale full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Strict HSPU x 6 Run 150m Rest 6 minutes In teams of 2, partners alternale full rounds to complete as many rounds and reps as possible
Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 12/8 Calories of
Workout of the Day A. 3 Sets: A1: Single Arm Floor Press x 6-8 per – Rest 60 seconds A2: Dual KB Staggered Stance RDL x 6-8 per @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Dips x max reps @ 2010 – Rest 60 seconds B2: Hollow Hold/Rocks x 20-30 seconds –
Workout of the Day A. 10 minutes @ 85% of: Wall Walk x 2 Strict Chin Up x 4 (CTB if possible) Double Under x 24 Rest/Walk 5 minutes B. 10 minutes @ 85% of: Row 15 Strokes Alt. SA KBS x 10 (Moderate) Lateral Jump Over the Erg x 5 Rest/Walk 5 minutes C.
Workout of the Day A. 4 Sets: A1: Dual KB Rack Box/Bench Squats x 6-8 @30X1 *focus on the inital hinge & not losing tension once they reach the box/no rocking back. Drive up through the heels and enforce the tempo A2: Kettlebell Ballistic Row x 20 (10 per) B. 3 Sets: Against a 4:00
Workout of the Day A. 3 Sets: Nose to Wall Handstand x 45-60 Seconds Alt. Pistol x 4-6 OR Skater Squat x 2-3 per Alt. Hanging Hip Touch x 6-8 OR Bar Tap x 8-10 B. Complete as many rounds and reps as possible in 20 minutes of: “Mary” HSPU x 5 Alt. Pistol x
Workout of the Day A. Every 7 minutes, for 28 minutes (4 Sets) Row 500/450m Wallball x 30 (20/14lbs to 10/9′ Target) Double Under x 75 OR TTB x 20 -Alt. between Dubs & TTB each set to perform 2 of each.
Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + OHS B. In teams of 2, partners alterante full rounds to complete as many rounds and reps as possible in 12 minutes of: Double Under x 25 Hang Power Snatch x 10 (75/55#) OH Squat x 5
Workout of the Day A. 3 Sets: A1: Wide Grip Pull Up x 6-8 @ 30X1 – Rest 60 seconds A2: KB Deadbug x 30-45 Seconds – Rest 60 seconds B. 3 Sets: B1: Supinated Bent Barbell Row x 6-8 @ 31X1 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds
