Brad

Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 on + 10 rest x 2) Toy Soldier x 12 Steps Prone Snow Angel x 8 YTW x 4 B. 4 Sets: 1-1-2 DB Bench Press x 6-8 reps – Rest 60 seconds Walking Lunge x 30 Steps @ 2010 – Rest 60 Seconds […]

Workout of the Day A. 3 Sets: Jump Rope x :60 Standing Snow Angel x 10 Assisted Split Squat x 8/per SA Bottoms Up 90/90 Carry x 50 feet per B. 3 Sets: Strict Press x 3-4 @ 30X1 – Rest 90 seconds C. 3 Sets: Pause Push Press x 2-3 – Rest 90 seconds

Workout of the Day A. 3 Sets: Row 20/16 Cals (No Straps @ Rate 20-22) Cat Cow x 10 Thread the Needle 30 Seconds per Bodyweight Single Leg RDL x 8 per B. 5 Sets: Segmented Snatch Deadlift x 3-5 – Pause 2″ off the floor, at the Knee and at the Pockets – Rest

Workout of the Day A. 2 Sets: Run 150m Dislocate x 10 Scap Pull Up x 8 Yoga Push Up x 6 Jump Rope x :30 B. Complete AMRAP in 2:00 Double Unders C. For Time: 1–10 Strict Pull Up 10-1 Burpee w/ 2 Hand Touch to 6″ Target Run 150m OR Erg 10 Cals

Workout of the Day A. Erg 4 Minutes – Nasal Only B. 3 Sets: Half Kneeling Hip CAR’s x 5 per Childs Pose w/ Lat Stretch x 60 Seconds Standing Ankle Rocks x 30-45 Seconds per Prisoner Air Squat x 15 (5 Wide + 5 Regular + 5 Narrow Stance) B. 4 Sets: Front Squat

Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many Rounds & Reps as possible in 12 Minutes of: Muscle Up x 3 Strict HSPU x 6 RKBS x 12 Rest/Walk 6 Minutes Then partners alternate FULL ROUNDS to complete as many Rounds & Reps as possible in 12 Minutes

Workout of the Day A. 3 Sets: Run 150m Supinated Hang from Bar 15-20 Seconds Scap Pull up x 10 Half Kneeling Adductor Rock Back x 8-10 per B. 3 Sets: Narrow Grip Chin Up x 6-8 @ 21X1 – Rest 60 Seconds Alt. Cossack Squat x 10-12 – Rest 60 Seconds Dual DB Bicep

Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) YTW x 5 PVC Assisted Split Squat x 10 per Dislocate x 10 B. 3 Sets: SA DB Push Press x 2 @ 30X1 + TGU x 2 – Left Hollow Hold x :30 SA DB Push Press

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 @ 30X1 – Rest 90 Seconds D.

Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Hi/Lo Plank 30 Seconds Hanging Scap Circles x 5 per B. 3 Sets: Side Plank w/ Powell Raise x 8-10 per @ 2020 3 Way Calf Raise x 21 (7 Toes In + 7 Toes Out + 7