Workout of the Day A. Erg 4 minutes for Cals 2 minutes – Easy 2 minutes – Moderate B. 4 Sets: B1: Front Squat x 1 @ 21X1 + FS x 4 @ 20X1 – Rest 90 seconds B2: Supinated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 90 seconds C. […]
Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Row, Bike, or Ski 80 Cals Hang Power Snatch x 60 (95/65lbs) Front Squat x 40 (95/65lbs) Muscle Up x 20
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Chin Up (Supinated) x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Chin Ups for Max Reps (Use assistance if needed to achieve at least 8-10 Quality Reps. At the top
Workout of the Day A. 4 Sets – Ok to use Racks Press x 3 @ 20X1 – Rest 90 seconds B. 4 Sets Push Press x 3 – Rest 90 seconds C. 4 Sets Push Jerk x 3 – Rest 90 seconds D. Complete 2 Sets for times: SA KB Push Press x 20
Workout of the Day A. Every 90 seconds for 6 minutes (4 Sets) High Hang Power Clean x 4 @ 55-60% Rest 1 minutes Every 90 seconds for 6 minutes: Mid Thigh Hang Power Clean x 3 @ 65-70% Rest 1 minutes Every 90 seconds for 6 minutes: Power Clean x 2 @ 70-75% B.
Workout of the Day A. Every 10 minutes, for 30 minutes (3 Sets) Bear Hug Sandbad Carry OR Double KB Front Rack Carry 100m Strict Pull Up x 10 Double Under x 30 TTB x 10 Double Under x 30 Strict HSPU x 10 Double Under x 30 Bear Hug Sandbad Carry OR Double KB
Workout of the Day A. Erg 6 minutes 2 Sets of: 1 minute – Easy 1 minute – Easy/Moderate 1 minute – Moderate B. 4 Sets B1: Front Squat x 5 @ 20X1 – Rest 60 seconds B2: SA Tripod Row x 8 per @ 3011 – Rest 20 seconds between arms then Rest 60
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 35 minutes of: Wallball x 50 (20/14lbs to 10/9′ target) Erg 30/25 Cals OR Relay Run 500m (250m each) Pull Up x 40 (CTB if possible) Erg 30/25 Cals OR
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps (Use assistance if needed to achieve at least 6-8 Quality Reps. At the top of the next
Workout of the Day A. Every 90 seconds for 6 minutes (4 Sets) High Hang Power Clean x 4 @ 55-60% Rest 1 minute, then: Every 90 seconds for 6 minutes: Mid Thigh Hang Power Clean x 3 @ 65-70% Rest 1 minute, then: Every 90 seconds for 6 minutes: Power Clean x 2 @
