Workout of the Day A. 3 Sets: Row 20/15 Cals (No Straps @ Rate 20-22) Alt. Scorpion x 10 Alt. Box Step Up x 10 Prisoner Good Morning x 10 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 A. 3 Sets: Prone Snow Angel x 8-10 Scap Pull Up x 8-10 Wall Leaning Tib Raise x 20-25 B. 3 Sets: Strict Chin Up x 6-8 @ 20X1 (Chest to Bar if possible) – Rest 75 Seconds DB Single Leg Calf Raise x 15-20 per – Rest 75 Seconds C.
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds Bottom of Squat Hold w/ Alternating Reach x 10 Half Kneeling Ankle Rocks 30 Seconds per Alternating Elbow Rotation x 45 Seconds B. 3 Sets: Front Squat x 6 @ 20X1 – Rest 75 Seconds Strict Ring Dip x 4-6 @ 31X2 –
Workout of the Day In teams of 2: Alternate Full ROUNDS to complete 5 each of: Run 150m Barbell Complex x 1 Today’s Barbell Complex is: 3 Front Squats + 2 Hang Cleans + 1 Shoulder to Overhead Rest/Walk 5 minutes, then: Alternate MOVEMENTS to complete as many rounds and reps as possible in 12
Workout of the Day A. 3 Sets: Erg 1 minute Alternating Scorpion x 8 Glute Bridge Hold 30 Seconds B. 3 Sets: “Tall” Box Jump/Step Down x 1.1.1 Supinated Hang from Bar x 20 Seconds C. 4 Sets: Deadlift x 4-6 @ 20X1 – Rest as needed D. Complete as many rounds and reps as
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Inchworm x 5 B. EMOM for 9 (3 Sets) Min 1 – Handstand Walk 50-75ft OR Wall Walk x 2 Min 2 – Hollow Rocks/Hold 30 Seconds Min 3 – Wall Leaning Calf Raise
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 DB Pullover x 8-10 Half Kneeling KB Ankle Rocks 30 Seconds per B. 3 Sets: SA KB OHS x 3-4 per @ 21X1 – Rest 60 Seconds Double Under x Max Reps in 30 Seconds – Rest 60
Workout of the Day A. 3 Sets: Row 20/15 Cals @ Rate 20 w/ No Straps YTW x 5 per Standing Snow Angel x 10 B. 4 Sets: CGBP x 4-6 @ 30X1 – Rest 75 Seconds Single Leg Hip Thrust x 10-15 per – Rest 60 Seconds C. In teams of 2, with only
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 Hanging Scap Cirlcels x 5 per B. 3 Sets: Active Arch Bar Row x 6-8 @ 30X1 Couch Stretch 60 Seconds per C. 3 Sets: Snatch Grip RDL x 6-8
Workout of the Day In teams of 2, with only 1 working at a time, complete 2 Rounds for time of: Hang Power Snatch x 30 Pull Up x 60 Wallball x 90 Erg 120 Cals