Brad

Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Back Scale 20 seconds per – Rest 60 seconds A4: SA FLR x 30 seconds per – Rest 60 seconds B. For Time: […]

Workout of the Day A. 4 Sets: A1: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then rest 90 seconds between sets. B. For Time: Alt.

Workout of the Day A. 4 Sets (From the floor. No Racks) A1: Front Squat x 6 @ 30X1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. Every 6 minutes, for 18 minutes (3 Sets) Bike 15/12 Cals Double KB Front Squat x 12 (UNBROKEN) (35/26#) Double KB Front

Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds B. EMOM 20 (5 Sets) Min

Workout of the Day A. 3 Sets (No Racks) Strict Press x 5 – Rest 90 seconds B. 3 Sets (No Racks) Push Press x 5 – Rest 90 seconds C. 3 Sets for times: Row or Bike 15/12 Cals Sandbag Over the Shoulder x 5 HSPU x 15 Double Under x 50 Push Up

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 34 minutes of: 0-10:00 Medball Run 1000m (20/14lbs) Double KB Hang C&J x max reps (53/35lbs) 10-12:00 – Rest 12-22:00 Row 100 Cals Burpee Muscle Up OR Burpee CTB x Max Reps

Workout of the Day A. 4 Sets: Single Leg Wall Sit x 20 seconds per Ring Support Hold x 20 seconds Front Scale x 20 seconds per L Hang OR Tuck Hang x 20 seconds B. Every 4 minutes, for 24 minutes (6 Sets): 15/12 Cals (Row, Bike, or Ski) Goblet Squat x 15 (53/35lbs)

Workout of the Day A. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: Lateral Box Step Up x 6 per – Rest 60 seconds A3: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B. Complete 20 Rounds for time of: Ground to Overhead x 1 (Bodyweight/.75

Workout of the Day A. 10 minutes @ 85% of: Double Under x 20 SA KB Clean & Jerk x 10 (5 per) Burpee x 5 Rest/Walk 5 minutes, then: B. 10 minutes @ 85% of: FLR x 30 seconds Row 200m Plate Ground to Overhead x 10 (45/35lbs) Rest/Walk 5 minutes, then: C. 10

Workout of the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 6 @ 30X1 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds B. 3 Sets (No Racks) B1: Push Press x 8-10 – Rest 60 seconds B2: Hollow Rocks/Hold x 30