Workout of the Day A. 10 minutes HSPU or HS Walking pracitce B. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. C. In teams of 2, work together to complete as many reps as possible in 12 minutes of: Partner A – Run 250m Partner B – Power Clean x Max […]
Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds B. EMOM for 10 CTB Pull Up x 6-10 OR Kipping Pull Up x 6-10 C. Every 6 minutes, for 24 minutes (4
Workout of the Day A. Every 3 minutes, for 15 (5 sets) A1: Front Squat x 3-4 @ 20X1 A2: SA KB Overhead Carry x 50ft per B. In teams of 4, complete 5 sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Double Unders 60 seconds of Barbell Thrusters
Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle
Workout of the Day A. 3 Sets: TGU x 2-3 perSupinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry x 100ft per SA FLR x 20-30 seconds per Erg 20/15 Cals C. For Time: Russian KBS x 100 -every minute on the minute peform 5 Perfect Push Ups -the workout starts with 5 Push
Workout of the Day A. 4 Sets: Strict Press x 4 @ 20X1 Rest 90 seconds B. 4 Sets: Push Press x 3 Rest 90 seconds C. 4 Sets: Push Jerk x 2 Rest 90 seconds D. 4 Sets: Split Jerk x 1 Rest 90 seconds E. 2 Sets: Row or Bike 3 minutes for
Workout of the Day A. Every 2 minutes, for 14 (7 Sets) 3 Position Clean – Pockets, Mid Thigh, Below the Knee B. 5 Sets: Front Squat x 3 @ 20X1 – Rest as needed. C. Every 4 minutes, for 16 (4 Sets) Row 400/350m Wallball x 15 (UNBROKEN)
Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: SA Ring Row x 5 per @ 3011 B. EMOM for 10 Even – Strict Pull Up x 4-6 @ 20X1 Odd – Hollow Rocks/Hold 30-40 seconds -If this rep range for the Pull
Workout of the Day A. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. B. 3 Sets: B1: SA KB OHS x 3-4 per @ 3111 – Rest 30 seconds B2: Double Under x Max Reps in 30 seconds – Rest 60 seconds C. Complete as many rounds and reps as possible
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean & Jerk x 5 (UNBROKEN) Hand Release Push Up x 10 Run 150m Rest 5 minutes, then: In teams of 2, partners alternate full rounds to complete
