Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 10-15 seconds Turkish Sit Up x 3 per B. 3 Sets: SA FLR x 20-30 seconds per SL DB LIftover from Seated Straddle x 20-30 seconds per C. Complete as many rounds and reps as possible in 12 minutes of: SA DB […]
Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 4 @ 60-65% of 1RM FS Rest 20-30 seconds Back Squat x 8 @ 30X1 Rest 2 minutes C. 2 Sets: Erg the # of Cals from “A” – Moderate
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Relay Run 800m Front Squat x 40 (115/75lbs) Relay Run 800m Hang Power Clean & Jerk x 40 (115/75lbs)
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. 4 Sets: Row 500m Rest 3 minutes between *Score is your slowest time C. SLIPS Practice
Workout of the Day A. 3 Sets: Alt. SL V-Up x Max Reps in 30 seconds Double Under x Max Reps in 30 seconds FLR 30 seconds B. Complete as many reps as possible in 12 minutes of: SB OTS or Dual DB Burpee Power Clean x 1,2,3,4,5,6,7… Erg 10 Cals or Run 150m between.
Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 4-6 – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 60 seconds In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Erg 50 Cals Burpee
Workout of the Day A. 3 Sets: SA Bent Over Reverse Fly x 8-10 per @ 3010 Hollow Tuck to Extension x 30-45 seconds B. 3 Sets: Supinated Ring Row x 8-10 @ 3011 Sumo Good Morning x 8-10 @ 30X1 C. 4 Sets: Run 250m KBS x 15 Burpee Pull Up x 9 Rest/Walk
Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. 4 Sets: Front Squat x 4 @ 60-65% of 1RM FS Rest 20-30 seconds, then: Back Squat x 8 @ 30X1 Rest 2 minutes between sets C. 12 minutes @ 85% SA OH Carry x 25ft per arm Goblet Squat
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 15 minutes of: Pull Up x 50 Shoulder to Overhead x 40 (115/75lbs) Row or Assault Bike 30 Cals Rest/Walk 5 minutes In teams of 3, with only 1 person
Workout of the Day In teams of 2, with only 1 person working at a time, except in the 400m Carry, complete as many rounds and reps as possible in 30 minutes of: Erg 50 Cals Alt SA DB Box Step Up x 50 (50/35lbs to 24/20”) Plate GTO x 50 (45/35lbs) 400m Carry (together)
