Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets): Tall Clean x 4 1st – 2″ drop in receiving position 2nd – 4″ drop in receiving 3rd – 6″ drop in receiving 4th – Bottom 5th – Bottom B. 4 Sets: 1 1/4 Front Squat x 1 + Front Squat x […]
Workout of the Day A. Accumulate the following: Strict Pull Up x 45 @ 20X1 -Every break Run 100m -Start with an UNBROKEN Set of Max Reps -All reps must be performed in sets of 3 or more. No singles or doubles! -18 minute time cap. B. Every minute on the minute, for 20 minutes
Workout of the Day A. 4 Sets: Push Press x 3 – Rest 90 seconds B. 4 Sets Push Jerk x 3 – Rest 90 seconds C. 4 Sets Split Jerk x 3 (Hold the receiving position in the split for 2-3 seconds before recovering front foot first) – Rest 90 seconds D. 3 Sets
Workout of the Day A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Erg 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squat w/ KB Goblet Hold x
Workout of the Day A. 4 Sets: Strict Press in Split x 5 @ 21X1 – Rest 90 seconds B. 4 Sets: Push Jerk in Split x 5 – Rest 90 seconds C. Complete as manuy rounds and reps as possible in 20 minutes of: Alt. Single Leg TTB x 10 OR Alt. Single Leg
Workout of the Day A. 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then Rest 2 minutes. B. Complete as many rounds and reps as possible 12 minutes of: Deadlift x 1 @ heaviest set from “A”
Workout of the Day A. Accumulate the following in as few sets as possible: Strict Pull Up x 45 @ 2010 SA Farmer Carry x 400m (Heavy) -Start your first set of Pull Ups with a max set of UNBROKEN reps. B. 4 Rounds for time of: Burpee Pull Up x 9 Run 150m w/
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 3 Sets B1: RFESS x 6-8 per @ 30X0 – Rest 60 seconds B2: L Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds C. 3 Sets C1: SA KBS x 10 per – Rest 60 seconds C2: SA
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row 50/40 Cals Clean (Full) x 30 (115/75lbs) Bike 50/40 Cals Pull Up x 30 (CTB if possible) -30 minute time cap -teams may sub a 600m Run with a Medicine Ball (20/14lbs)
Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds A3: Split Stance Russian KBS x 10 per – Rest 60 secondsA4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
