Workout of the Day A. Erg 7 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds, then: Back Squat x 6 @ 30X1 C. In teams of 2, complete as many Cals as possible in 22 minutes In teams of […]
Workout of the Day A. 3 Sets: A1: Nose to Wall HS Hold 30 seconds w/ Alt. Shoulder Taps if possible A2: Alt. SL TTB x 10-12 A3: SA KB Front Rack + Farmer Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many rounds and reps in 6 minutes
Workout of the Day A. 4 Sets: A1: Snatch Grip RDL x 8-10 @ 30X1 – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Lateral Box Step Up x 6-8 per – Rest 60 seconds A4: Dual DB Push Press x 8-10 @ 30X1 – Rest 60
Workout of the Day Against a 30 minute running clock: 0-5:00 – Row or Ski 1000m 5-10:00 – SA DB Thruster x 50 (50/35lbs – Alt Arms every 5 reps) 10-15:00 – Strict Pull Up x 30 15-20:00 – Single DB Alt. Box Step Up x 50 (50/35lbs to 24/20″) 20-25:00 – Strict HSPU x
Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2020m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 20 Wallball (20/14lbs to 10/9′ target)
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. EMOM for 20 minutes (5 Sets) Min 1 – Row 15/12 Cals Min 2 – Deadlift x 7 TnG
Workout of the Day A. 3 Sets: TTB x 10-15 SL KB RDL x 6-8 per@ 30X1 Double Under x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up x 10
Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 6-8 per @ 2020 -Rest 60 seconds B. Every 10 minutes, for 30 minutes (3 Sets) Run 400m or Bike 1000m 1 Power Clean + 4 Front Squats 2 Power Cleans
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest 5 minutes, then: In teams of 2, partners alternate movements to complete as many rounds and
Workout of the Day Hit & Run 12 Days of Christmas 1 – Snatch (Full) 115/75lbs 2 – Muscle Ups 3 – Box Jumps (30/24″) 4 – Strict HSPU 5 – Front Squat (115/75lbs) 6 – Hang Power Clean (115/75lbs) 7 – Deadlift 8 – Alt Pistol 9 – Burpee over the DB 10 –
