Workout of the Day A. 4 Sets (From the floor. No Racks) A1: 1 1/4 Front Squat x 5 – Rest 90 seconds A2: Alt. Hanging Hip Touch x 8-10 – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Then 2 Rounds of: Sandbag Over the Shoulder x 5 Bear […]
Workout of the Day A. Accumulate the following: Strict Pull Up x 45 FLR 3 minutes B. 12 minutes @ 85% of: Ski or Run 150mS A DB Hang C & J x 12 (6 per @ 50/35lbs) Toes to Rings x 9 Rest 6 minutes, then: 12 minutes @ 85% of: Row 200m or
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: Seesaw DB Press x 12-16 @ 30X1 – Rest 60 seconds B2: Staggered Stance RDL x 8 per @ 3011 – Rest 60 seconds B3: Supinated Chin Over Bar Hold x 20 seconds (CTB if possible) – Rest 60
Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (3 Rounds) for time of: Double Under x 242 Erg 150 Cals Hang Power Clean x 60 (95/65lbs) Shoulder to Overhead x 50 Front Squat x 40 Alt SA Devil Press x 30 Muscle Up x
Workout of the Day A. 2 Sets: Alt. 3pt Hip Bridge x 10 Prone Lying Snow Angel x 10 Squat Jump x 10 B. 4 Sets: B1: Broad Jump x 1.1.1 – Rest 60 seconds B2: Alt Gorilla Row x 12-16 per @ 2011 – Rest 60 seconds B3: SA OH Carry x 30m per
Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between. B. 3 Sets From the Floor Push Press x 4-6 – Rest 2 minutes. C. Complete Rounds of 21,15, and 9 for time
Workout of the Day A. 4 Sets (From the floor. No Racks.) A1: 1 1/4 Front Squat x 5 – Rest 90 seconds A2: Alt Single Leg TTB x 10-12 (Strict if possible) – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Double DB Hang Power Clean x 5 Double
Workout of the Day A. Accumulate the following: Strict Pull Up x 40 Nose to Wall Handstand Hold 3 minutes B. EMOM 20 (5 Sets) Min 1 – Erg 12-15/10-12 Cals Min 2 – Box Facing Jump Over x Max Reps Min 3 – Burpee Pull Up x Max Reps Min 4 – Rest
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 20X1 – Rest 60 seconds B2: Lateral Step Up x 6-8 per – Rest 60 seconds B3: Supinated Ring Row x 6-8 @ 2111 – Rest 60 seconds B4: Russian KBS
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 30 minutes of: Pull Up x 30 400m Relay Run (200m each) Shoulder to Overhead x 30 (115/75) 400m Relay Run Power Clean x 30 (135/95) 400m Relay Run Deadlift
