Workout of the Day A. 3 Sets: Erg 15/12 Cals Alt. Shin Box x 10 Yoga Push Up x 5 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds Back Squat x 4 @ 30X1 C. Every 5 minutes, for 20 (4 Sets) Run 250m Wallball x […]
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Erg 100 Cals SA DB Thruster x 50 (50/35lbs) CTB Pull Up x 30 OR Muscle Up x 15
Workout of the Day A. 4 Sets: A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Ground to Overhead (135/95) x max reps in time remaining Rest 3
Workout of the Day A. 5 Sets for times of: Row 500/400m Wallball x 20 (20/14lbs to 10/9′ Target) Double Under x 50 Hang Power Snatch x 10 (95/65lbs) Rest 1:1. Choose a different order for each set.
Workout of the Day A. 4 Sets: A1: Segmented Snatch Deadlift x 3-4 – Rest 60 Seconds *Pause for 1 to 2 Seconds in fthe following positions: 2″ off the floor, at the knee, mid thigh A2: Half Kneeling Filly Press x 6-8 per @ 21X1 – Rest 60 seconds A3: SA OHS x 3-4
Workout of the Day A. 2 Sets: For a max Reps: A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 60 seconds A2: Strict Pull Ups (Pronated) – Rest 60 seconds A3: Strict Chin Ups (Supinated) Rest 2 minutes between sets B. 12 minutes @ 85% of: Run 200m Double KB Front Rack Hold x 30
Workout of the Day A. 3 Sets: Erg 15/12 Cals Alt. Cossack Squat x 10 Ground to Sky x 10 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds Back Squat x 4 @ 30X1 C. Complete as many rounds and reps as possible in 12 minutes
Workout of the Day In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in 12 minutes of: Hang to Overhead x 5 (115/75lbs) Double Under x 30 Hang to Overhead x 5 Double Under x 30 Rest/Walk 6 minutes In teams of 2, partners alternate FULL ROUNDS
Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Freestanding Handstand Practice Holds/Walks 60 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: SA Alt DB Box Step Up x 150 (50lbs to 24/20″) -Every
Workout of the Day A. 4 Sets for times: Row or Bike 15/12 Cals Then 2 Rounds of: Sandbag Over the Shoulder x 5 Bear Hug Sandbag Squat x 10 Immediately followed by: Row or Bike 15/12 Cals Rest 1:1
