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
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
