Workout of the Day A. 3 Sets: Row 20/15 Cals (No Straps @ Rate 20-22) Alt. Scorpion x 10 Lateral Box Step Up x 5 per RDL x 8-10 (45/35lbs) B. 3 Sets: “Tall” Box Jump/Step Down x 1.1.1 Rest 2-3 Seconds between Jumps and then 60-90 Seconds between Sets C. 4 Sets: Deadlift x […]
Workout of the Day In teams of 2, complete the following for time: Strict Pull Up x 60 OHS x 50 (95/65) Medball Relay x 400m TTB x 60 Front Squat x 50 (115/75) Medball Relay x 400m Kipping Pull Up x 60 (CTB if possible) Back Squat x 50 (135/95) Medball Relay x 400m
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Seated DB External Rotation x 8-10 per @ 2020 T Push Up x 8 B. 3 Sets: CGBP x 4 @ 21X1 – Rest 15-20 Seconds Regular Grip Bench Press x 4 @ 30X1 – Rest 15-20 Seconds
Workout of the Day A. 3 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Yoga Push Up x 6-8 KB Calf Smash 45-60 Seconds per B. For Quality: Perform 24 Strict HSPU in 4 Sets or less Run 150m every break in the Strict HSPU C. In teams of 2, with only
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Bodyweight Crossbody Jefferson Curl x 6-8 SA OH KB Carry 75ft per B. 3 Sets: KB Snatch Progression Left Arm – SA KBS x 5 + SA KB High Pull x 5 + SA KB Snatch x 5 – Rest 15-20 seconds Right
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Deadbug x 12 Bar Tap x 12 B. 3 Sets: SA Trap 3 Raise w/ ISO Hold x 8-10 per @ 2020 DB Single Leg Calf Raise x 15-20 per – Rest 75 Seconds C. 3 Sets: Supinated
Workout of the Day A. 2 Sets: Bike or Row 90 seconds 90/90 Hip Switch x 10Hollow Plate Pullover x 8-10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: Tuck Sit OR L Sit 20-30 Seconds – Rest 60 Seconds Wall Facing OHS Therapy 5 @ 3111 – Rest 60 Seconds C. 3
In teams of 2, with only 1 working at a time, complete 2 Rounds for time of: Burpee Box Jump Over x 20 Hang Power Clean x 40 (115/75lbs) Shoulder to Overhead x 60 Row 800m Double Under x 100
Workout of the Day A. 3 Sets: Jumprope 60 Seconds Seated External Rotation x 8-10 per @ 2020 Tall Plank Lean to Alt. Toe Touch x 8-10 B. 3 Sets: Single Arm DB Bench Press x 6-8 per @ 21X1 – Rest 75 Seconds Bear Hug Medball Walking Lunge x 16-20 Steps @ 2010 –
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 DB Pullover x 8-10 KB Calf Smash 45-60 Seconds per B. 3 Sets: TGU x 2 KB Ankle Rocks x 45 Seconds per C. 5 Sets: Snatch Grip Push Press x 2 + OHS x 2 @ 30X1