Workout of the Day A. 3 Sets: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) Nose to Wall Handstand Hold x 45-60 seconds Hollow Tuck to Extension x 30-45 seconds B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 20 minutes […]
Workout of the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 8 @ 30X1 – Rest 60 seconds A2: SA Half Kneeling Press x 8 per @ 20X1 – Rest 60 seconds B. 3 Sets (No Racks) B1: Alt. Front Racked Reverse Lunge x 12-16 @ 2011 – Rest 60
Workout of the Day A. Complete as many rounds and reps as possible in 30 minutes of: Run 400m or Erg 25 Cals SA KB Hang Snatch x 20 – Left (53/35lbs) Run 400m or Erg 25 Cals SA KB Hang Snatch x 20 – Right (53/35lbs) Run 400m or Erg 25 Cals Goblet Squat
Workout of the Day A. 4 Sets: A1: Romanian Deadlift (RDL) x 8-10 @ 3011 – Rest 60 seconds A2: SA DB Push Press x 8-10 per @ 30X1 – Rest 60 seconds B, Complete as many rounds and reps as possible in 6 minutes of: Plate GTO x 10 (45/35lbs) TTB x 1 *Add
Workout of the Day A. 4 Sets: Hang 30 seconds (Alt Pronated/Supinated) SL Glute Bridge 30 seconds per Alternating Single Leg V-Up 30 seconds B. Every 4 minutes, for 16 minutes (4 Sets) Hang Power Clean x 8 (115/75lbs) Lateral Burpee Over Bar x 8 Front Squat x 8 Lateral Burpee Over Bar x 8
Workout of the Day A. 3 Sets: Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. 20 minutes @ 80% of: Erg Cals x 20 RKBS x 15 SA Farmer Carry x 100ft per Wall Walk x 5
Workout of the Day Against a 30 minute running clock: 0-5:00 Row or Ski 1000m 5-10:00 Wallball x 50 (20/14lbs to 10/9′) 10-15:00 Strict Pull Up x 30 15-20:00 Burpee x 50 20-25:00 Box Jump/Step Down x 30 25-30:00 Run 800m
Workout of the Day A. 4 Sets: A1: Weighted Lateral Box Step Up x 6-8 per – Rest 60 seconds A2: Single Arm FLR (Front Leaning Rest) x 20-30 seconds per – Rest 60 seconds B. For Time: Double Under x 200 Erg Cals 150/125 Medball Box Step Up x 100 (20/14lbs to 24/20″) Toes
Workout of the Day A. 3 Sets: A1: Romanian Deadlift (RDL) x 8-10 @ 3011 – Rest 60 seconds A2: SA OH Carry x 60ft per – Rest 60 seconds B. 4 Sets: Agains a 3 minute clock: Double Under x 30 Air Squat x 15 Alt. DB Hang Snatch x 10 (50/35lbs) Rest 1
Workout of the Day A. 3 Sets: A1: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 20 minutes @ 85% of: Chin Up (Supinated) x 5/4 Push Up x 10/8 Erg Cals x 15/12
