Workout of the Day “12 Days of Thankfulness“ 1 250 Meter Row or Run 2 Burpee Pull CTB Pull Up 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (70/53lbs) 8 Alt DB Snatch (50/35lbs) 9 TTB 10 Walking Lunges with Dumbbells (50/35 lbs) 11 […]
Workout of the Day A. 10 minutes Handstand Practice – Holds. walking, or HSPU B. 6 Sets – Sumo Deadlift 3,2,1,3,2,1 reps @ 30X1 C. 5 Rounds for time of: Run 250m RKBS x 15 Push Up x 10 -12 minute cap.
Workout of the Day A. Front Squat – Test 1RM 6 Sets: 1 – 3 reps @ 80% 2 – 2 @ 85% 3 – 1 @ 90% 4 – 1 @ 95% 5 – Test 1RM 6 – Exceed Set 5 (Optional) B. Weighted Pull Up – Test 1RM OR Perform 3 Sets of
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 36 minutes of: Run 400m w/Medball (200m each @ 20/14lbs) Then with only 1 person working at a time: Pull Up x 40 Wallball x 80 Run 400m w/Medball (200m
Workout of the Day A. 10 minutes – Handstand Practice – Holds or Walks B. Every 6 minutes, for 36 minutes (6 Sets) Assault Bike 15/12 Cals Devils Press x 5 Row 15/12 Cals
Workout of the Day A. 6 Sets: Power Clean & Jerk x 1.1.1 – Rest 10-15 seconds between singles then rest 2 minutes between sets. B. 4 Rounds for time of: Run 400m Shoulder to Overhead x 10 (135/95lbs)
Workout of the Day A. 6 Sets: Front Squat x 3,2,1,1,1,1 – Rest 2 minutes between 1st @ 75%, 2nd @ 80%, 3rd @ 85%, 4th @ 90%, 5th @ 95%, 6th @95+% B. For Time: 10-1 – Dual DB/KB Front Squat Perform 10 Alternating Renegade Rows between sets
Workout of the Day A. 4 Sets: A1: Weighted Pull Up x 2-3 @ 2011 OR 3-4 Negatives @ 50A1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. EMOM for 25 (5 Sets) Min 1 – Pull Up x 10 + Double Under x 20 Min 2 – Erg
Workout of the Day A. 3 Sets: Nose to Wall Handstand Hold x 30 seconds SL KB RDL x 6-8 per @ 30X1 B. 5 Sets: Sumo Deadlift x 5,4,3,2,1 @ 30X1- Rest 2 minutes between *Build to a heavy single, but not a 1RM. Leave a little in the tank. C. Complete as many
Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the
