Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Prisoner Good Morning x 10 B. 5 Sets: Sumo Deadlift x 3-4 @ 31X1 – Rest as needed C. Complete as many rounds and reps as possible in 10 minutes of: […]
Workout of the Day A. 3 Sets: Run 150m Thumbs Up Bent Reverse Fly x 12 Bar Tap x 9 B. EMOM for 10 Odd – Double Under x Max Reps in 30 Seconds Even – Pull Up x Max Reps in 30 Seconds (Strict or Kipping) C. 3 Sets: Barbell Bent Row x 8-10
Workout of the Day A. 3 Sets: Erg 15/12 Cals Dislocate x 10 PVC Assisted ATG Split Squat x 8 per Yoga Push Up x 6 B. Every 2 Minutes, for 10 (5 Sets) Front Squat x 3 @ 20X1 C. 3 Sets: Hand Assisted SL KB RDL x 10-12 per @ 30X1 – Rest
Workout of the Day In teams of 2, partners alternate full rounds to complete 8 rounds total (4 each) of: Drag Rope DU x 24 Bike 12 Cals Strict HSPU x 6 Rest/Walk 5 minutes In teams of 2, partners alternate full rounds to complete 8 rounds total (4 each) of: Bar Facing Burpee x
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 30 minutes of: Double Under x 100 Erg 75 Cals Alt SA DB Box Step Up x 50 (50/35lbs to 24/20”) Power Clean x 25 (155/105lbs)
Workout of the Day Against a 30 Minute clock, rotate stations every 5 Minutes to complete the following: Station 1 – Row 1000/800m Station 2 – Goblet Squat x 50 Station 3 – Strict Chin Up x 30 Station 4 – Burpee w/ 2 Hand Touch to Target x 50 Station 5 – Box Jump
A. 3 Sets: Jumprope 60 Seconds Seated External Rotation x 8-10 per @ 2020 Tall Plank to Alt. Toe Touch x 8-10 B. EMOM x 3 Every 2 minutes, for 6 (3 Sets) Press x 4 Rest 1 minute Every 2 minutes, for 6 (3 Sets) Push Press x 3 Rest 1 minute Every 2
Workout of the Day A. 3 Sets: Erg 15/12 Cals Scap Push Up x 10 YTW x 5 B. 3 Sets: Pronated Chin Over Bar Hold x 15-20 Seconds (CTB if possible) Sumo Good Morning x 8-10 @ 30X1 C. In teams of 2, with only 1 woring at a time, complete as many Rounds
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Prone Lying Dislocate x 10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: OHS x 3 @ 30X1 Rest 90 Seconds C. 3 Sets: Front Squat x 4 @ 20X1 Rest 90 Seconds D. 3 Sets:
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many Rounds & Reps as possible in 12 Minutes of: Burpee Box Get Over x 6 (48/40) Erg 12 Cals Drag Rope Double Under x 24 Rest 6 minutes, then: In teams of 2, partners alternate MOVEMENTS to complete as many