Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Barbell Complex x 15 Burpee Box Jump Over x 30 (24/20″) Muscle Up x 15 Row, Bike, or Ski 60 Cals Today’s Barbell Complex is: 3 Hang Power Cleans + 3 […]
Workout of the Day A. 4 Sets for Quality Farmer Carry 100m (As heavy as possible) Alt Pistol x 6-10 Freestanding Handstand Hold Practice *use partner assists to learn balance points and accumulate time upside down B. 2 Sets for max reps/cals 3 minutes – Row or Assault Bike for Cals 2 minutes – Man
Workout of the Day A. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA DB OH Carry x 50ft + 5 SA DB Push Press – Rest 10 seconds between sides, then Rest 60 seconds B. Every 3 minutes, for 12 minutes (4 Sets) Hang Power Clean x 5 Push
Workout of the Day A. 3 Sets: Hold Bottom of Dip 10-15 seconds – Rest 45 seconds Prone Plank 45-60 seconds – Rest 45 seconds Alt. Cossack Squat x 8-10 – Rest 45 seconds Hollow Body Flutter Kicks 30-45 seconds – Rest 45 seconds B. In teams of 2, with only 1 person working at
Workout of the Day A. 3 Sets: A1: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) – Rest 60 seconds A2: Perfect Push Up x 5-10 @ 51A1 – Rest 60 seconds A3: SA KB Front Rack Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many
Workout the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 8 @ 30X1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x 8-10 @ 2011 – Rest 90 seconds *If this rep range is easily accomplished, then add weight B. 3 Sets (No Racks) B1: Alt. Front Racked Reverse
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 36 minutes of: Muscle Up x 20 SA DB Thruster x 40 Single DB Box Step Up x 60 Erg 80 Cals or Relay Run 800m Double Under x 100
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. 4 Sets: Row 500m Rest 3 minutes between *Score is your slowest time. C. SLIPS Practice
Workout of the Day A. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA OH Carry x 50ft per – Rest 60 seconds B. Complete as many reps as possible in 12 minutes of: Power Clean @ 65-70% of 1RM x 1,2,3,4,5,6, 7… Erg 10 Cals or Run 150m between.
Workout of the Day A. 12 minutes @ 80% of Bike 60 Seconds (Moderate) Strict Pull Up x 5/4 Perfect Push Up x 10/8 -Rest 4 minutes, then: B. 12 minutes @ 80% of Ski 60 seconds (Moderate) Burpee x 5 Alt. Medball Box Step Up x 10 -Rest 4 minutes, then: C. 12 minutes
