Workout of the Day A. EMOM for 16 (4 Sets): 1: Hang 30 seconds (Alt. Supinated/Pronated) 2: Wallsit 30 seconds 3: Renegade Row 30 seconds 4: Box Jump/Step Down x 30 seconds B. 3 Sets: Row, Bike, Run, or Ski (Pick 1) 6 minutes for Max Meters @ 85% -Rest 3 minutes between. Goal is […]
Workout of the Day A. Test Wall Squat – see how close you can get your toes to the wall with your toes facing forward at shoulder width apart when performing an air squat. You are not allowed to make contact with the wall. B. 3 Sets: Squat Therapy Heels Elevated x 5 Feet Flat
Workout of the Day A. 3 Sets: Tall Kneeling KB Halo x 6-8 per KB Windmill x 4 per @ 3011 B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 21X1 – Rest 45 seconds B2: Side Bridge x 30-40 seconds per – Rest 45 seconds C. For Time: Row 500m +
Workout of the Day A. 3 Sets: Alt Single Leg V-Up x Max Reps in 45 seconds Reverse Fly x 8-10 @ 3011 DB External Rotation x 8-10 per @ 2011 B. Complete as many rounds and reps as possible in 20 minutes of: Hang Power Snatch x 10 (45/35lbs) OH Squat x 10 Good
Workout of the Day A. 3 Sets: A1: Front Foot Elevated Split Squats x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: FLR w/ Alternating KB Underdrag x 45-60 seconds – Rest 45 seconds B For time: Run 800m Immediately followed by: Strict Pull Up x 50
Workout of the Day A. Complete as many rounds and reps as possible in 20 minutes of: Run 150m 1 Round KB Complex – Left Run 150m 1 Round KB Complex – Right 1 Round of KB Complex is 5 Hang Snatch + 5 Hang Clean & Jerk + 5 Thruster
Workout of the Day A. EMOM for 20 minutes (5 Sets) Min 1 – Seated Straddle SL Leglift over DB x 10 (Over & Back = 1) Min 2 – Chin Over Bar Hold x 15-20 seconds (CTB if possible) Min 3 – Handstand Walk x 10-15m OR Nose to Wall HS Hold w/ Alt.
Workout of the Day A. 3 Sets: YTW x 5 each Seated Wallslide x 10 Prisoner Good Morning x 10 B. 4 Sets: B1: Dips x 10-12 @ 21X1 – Rest 45 seconds B2: Death March 12-16 steps – Rest 45 seconds B3: Hollow Rocks/Hold 30 seconds – Rest 45 seconds C. 2 Sets: Complete
Workout of the Day A. Ruck 60 minutes B. 3 Sets: Cat-Cow x 10 Prone Kneeling T-Spine Rotation x 5/per Couch Stretch x 60 seconds/per OR HUSTLE Day 3 Complete as many rounds and reps as possible in 20 minutes of: Assault Bike 30/20 Cals 100-Foot Suitcase Carry (Left Arm) 5 Single-Arm Deadlifts (Left Arm)
Workout of the Day A. Accumulate 5 minutes in Handstand B. Complete as many rounds and reps as possible in 20 minutes of: Single Arm DB STO Left x 20 (50/35lbs) Alt. DB Box Step Up x 20 (24/20″) Single Arm DB STO Right x 20 (50/35lbs) Alt. DB Box Step Up x 20 (24/20″)
