Workout of the Day A. 3 Sets: Strict Hanging Knees to Chest x 12-15 90/90 Hip Switch x 10 Reverse Plank Rocks 30 Seconds B. 3 Sets: Barbell Curl x 12-15 Wall Leaning Tib Raise 20-25 Front to Back Scale x 3-5 per C. “Tailpipe” In teams of 2, complete 3 Rounds for time of: […]
Workout of the Day A. 3 Sets: Erg 15/12 Cals Perfect Wall Walk x 1 with a :20 N2W Hold Hanging Scap Circles x 5 Forward + 5 Backward B. EMOM for 9 (3 Sets) Min 1 – Handstand Walk 50-75ft OR Dual KB OH Carry Min 2 – Tuck Up 30 Seconds Min 3
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps @ Rate 20) SA Bottoms Up KB 90/90 Carry 50ft per Side Bridge w/ Rotation x 8 per B. 3 Sets: Alt. Single Pole Ski 60 Seconds Divebomber Yoga Push Up x 6-8 Back Scale 20 Seconds per C. Complete 3 Rounds of:
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: Strict Wide Grip Pull Up x 6-8 @ 30X1 – Rest 75 Seconds Double Under x Max Reps in 30 Seconds – Rest 75 Seconds C. Complete as
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 B. 3 Sets: Front Squat x 6 @ 20X1 – Rest 75 Seconds Ring Support 15 Seconds + Lower to Bottom of Dip and Hold for 3-5
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Bench Press 7,500lbs Relay Run 1 Mile Deadlift 10,000lbs
Workout of the Day A. 3 Sets: Rope Climb x 1-2 Alt. Cossack Squat x 12-16 L-Sit 20-30 Seconds (accumulate time if needed) B. 3 Sets: Narrow Grip Chin Up x 6-8 @ 21X1 – Rest 60 Seconds Single Leg Hip Thrust x 10-15 per – Rest 60 Seconds Alternating Top Down Hammer Curl x
Workout of the Day A. 3 Sets: Erg 15/12 Cals Perfect Wall Walk x 1 with a :20 N2W Hold Scap Pull Up x 8-10 B. EMOM for 9 (3 Sets) Min 1 – Handstand Walk 50-75ft OR Dual KB OH Carry Min 2 – Russian Twist x 20-30 Min 3 – Wall Sit 30
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Hollow Plate Pullowver x 8-10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: Overhead Squat x 5 @ 3111 Rest as needed C. 3 Sets: Front Squat x 6-8 @ 20X1 – Rest 75 Seconds Ring
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Cat Cow x 10 Prone Kneeling T Sspine Rotation x 5 per B. 3 Sets: Back Scale 30 Seconds per TGU x 2 per C. Complete as many Rounds & Reps as possible in 20 Minutes of: SA KB Snatch x 10 Left