Workout of the Day A. 4 Sets: A1: Snatch Grip RDL x 6-8 @ 3111 – Rest 60 seconds A2: SA Farmer Carry 100ft – Left A3: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds A4: SA Farmer Carry 100ft – Right B. Complete as many rounds and reps as possible […]
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 24 Erg 12 Cals Strict HSPU x 6 (Deficit if possible) Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds
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… Single DB Alt Box Step Up x 20 (50/35lb to 24/20″) B. For Time: Row
Workout of the Day A. Accumulate the folllowing: 3 minutes – Nose to Wall Handstand Hold 2 minutes – Front & Back Scale Per Side 1 minute – Archbody Hold B. 4 Sets: B1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 B2: “Tall” Box Jump x 1.1.1 – Rest 2-3
Workout of the Day Assault Bike 1000, 800, 600, 400, 200m Dual KB Deadlift x 10 @ 30X1 Rest 4 minutes, then: Row 500, 400, 300, 200, 100m Deficit Push Up x 10 @ 30X1 Rest 4 minutes, then: Ski 500, 400, 300, 200, 100m OR Run OH Plate Sit Up x 10
Workout of the Day A. 3 Sets: SA KB Front Rack + OH Carry 100ft (50ft per) Erg 25/20 Cals B. 3 Sets; SA Half Kneeling Press x 8-10 per @ 20X1 – Rest 45-60 seconds Side Bridge 30 seconds per – Rest 45-60 seconds C. 3 Sets: SA Supinated Bent Row x 6-8 per
Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 Rest 15-20 seconds Back Squat x 6 C. 3 Sets: C1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds C2: SL Box Squat w/ SA KB
Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Burpee Pull
Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 90 seconds B. In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Run 400m (Togerther
Workout of the Day A. 3 Sets: SL RDL x 6-8 per @ 30X1 Nose to Wall Handstand Hold x 30-45 seconds B. 3 Sets: Pendlay Row x 6-8 @ 30X1 – Rest 60 seconds TTR x 15-20 C. Complete the following for time: Man Maker x 10 Wall Walk x 20 Double Under x
