Brad

Workout of the Day A. Bike or Row 6 minutes for Cals @ 80% B. 4 Sets (From the floor. No Racks) B1: Front Squat x 4 (1 @ 31X1 + 3 @ 20X1) – Rest 90 seconds B2: Renegade Row x 6-8 per @ 2011 – Rest 90 seconds C. 2 Sets for times […]

Workout of the Day Against a 30 minute running clock: 0-15:00 Double Under x 100 3 Rounds of DT Double Under x 100 2 Rounds of DT Double Under x 100 1 Round of DT 15-30:00 Erg 100/80 Cals As many rounds and reps of Cindy or Mary in the time remaining. *1 Round of

Workout of the Day A. 4 Sets: A1: Alt. Single Leg TTB x 8-10 – (Strict if possible) OR Alt Single Leg V-Up x 12-16 – Rest 60 seconds A2: Reverse Plank 20-30 seconds – Rest 60 seconds A3: Side Bridge 30 seconds per – Rest 60 seconds B. 4 Sets: Against a 3 minute

Workout of the Day A. 3 Sets – From the Floor Press x 3 – Rest 90 seconds B. 3 Sets – From the Floor Push Press x 5 – Rest 90 seconds C. 4 Sets Halting Clean Deadlift x 5 – Rest as needed. D. Complete as many rounds and reps as possible in

Workout of the Day A. 3 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 or Negatives x 2-3 @ 50A1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. Complete as many

Workout of the Day A. Accumulate the following: Wall Walk x 15 Back Scale 2 minutes per leg B. EMOM for 25 minutes (5 Sets) 1 – Run 150m 2 – SA Alt. Devil Press x Max Reps in 40 seconds 3 – Double Under x Max Reps in 40 seconds 4 – Erg 12-15/10-12

Workout of the Day A. 3 Sets: A1. Alt. Front Rack Reverse Lunge x 12-16 @ 30X0 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds B. 3 Sets B1: Cyclist Squat x 8-10 @ 31X1 – Rest 60 seconds B2: Single Arm Ring Row x 6-8

Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Erg 40 Cals SA DB Thruster x 40 (50/35lbs – switch arms every 5 reps) Pull Up x 40 (CTB if possible) Alt. DB Snatch x 40

Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: SA Alt DB Box Step Up x 150 (50lbs to

Workout of the Day A. 5 Sets: Halting Clean Deadlift x 5 – Rest as needed. B. 3 Sets From the Floor Push Press x 6 – Rest 2 minutes. C. Complete the descending ladder from 10 reps to 1 of: Hang Power Clean (115/75lbs) Lateral Burpee Over Bar