Workout of the Day For Time: Run 400m 4 Rounds of Today’s Triplet Run 400m 3 Rounds of Today’s Triplet Run 400m 2 Rounds of Today’s Triplet Run 400m 1 Round of Today’s Triplet Today’s Triplet is 5 Burpee Box Jump Overs, 10 Push Ups, 15 Zercher Squats
Workout of the Day A. 4 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 SA Underdrag x 45-60 seconds – Rest 45 seconds A3: SA Front Rack Carry x 90ft per – Rest 45 seconds B.
Workout of the Day A. 4 Sets: Run 1 mile @ 5-10 seconds faster than your 5k pace. Rest/Walk 3-4 minutes between.
Workout of the Day Accumulate the following: 2 minutes – L-Sit 3 minutes – Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm) 4 minutes – Front Scale, Back Scale, Single Leg Balancing. B. Death by 10m Shuttle Run
Workout of the Day A. 4 Sets: A1: Alternating Reverse Lunge x 12 -16 – Rest 45 seconds A2: Hi/Lo Plank 45 seconds – Rest 45 seconds A3: Double Arm Bent Row x 8-10 per @ 3011 – Rest 45 seconds A4: Side Bridge x 30 seconds per – Rest 45 seconds B. Complete as
Workout of the Day 6 Sets (30 minutes) 1 minute at each station: Double Under or Single Under or Lateral Hops over a small object V-Up OR Sit Up Odd Object Clean (Ground to Shoulder – Alt. Shoulders each rep) Run 150m Rest -stay smooth and steady while maintaining a sustainable pace.
Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: Russian Twist x 20 – Rest 45 seconds A3: Single Arm Farmers Carry x 90ft per – Rest 45 seconds B. 3 Sets: Burpee Broad Jump x 10 for
Warm Up Run 400m Then, 2 Rounds: Figure Eight with PVC x 8 Tall Power Clean with PVC x 8 Power Clean with PVC x 8 Then, 2 Rounds: Power Clean x 5 (Barbell) Box Jump Step Down x 5 Workout of the Day A. Every 90 seconds for 12 minutes (8 Sets): Power Clean
Warm Up Row, Bike or Ski x 90 seconds (:30 easy/:30 moderate/:30 hard) Then, 2 Rounds of: Bar Tap or Knees to Elbow x 8 Ring Push Up x 8 SA OH DB Carry x 50 feet/per Workout of the Day A. 6 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65%
