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 Back Squat x 6 @ 30X1 C. Every 6 minutes, for 24 minutes (4 Sets) Alternating SA Devil Press x 10 Assault Bike or […]
Workout of the Day A. 3 Sets: Bar Tap x 10 Erg 15/12 Cals Jumprope 30 seconds – (Heavy Rope Singles) B. 3 Sets: B1: Tall Kneeling Filly Press x 8-10 per @ 2111 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds C. 3 Sets: C1: Strict Chin Up (Supinated)
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
