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)
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
