Workout of the Day A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Row 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 Squats with Kettlebell in Goblet x […]
Workout of the Day A. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. In teams of 2, with only 1 person working at a time, complete the following: Farmers Carry x 400m (70/44lbs per hand) Row 100 Cals
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
