Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Alt. Beast to Leg Through x 10 Bar Tap x 10 B. 3 Sets: Alternating Gorilla Row x 12-16 @ 21X1 – Rest 75 Seconds Strict Hanging Knee Raise x 12-15 (SLOW) C. 3 Sets: Strict Wide Grip […]
Workout of the Day In teams of 3, with only 1 working at a time, complete as many Rounds & Reps as possible in 30 Minutes of: Erg 120 Cals Drag Rope Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ Target) Power Clean x 30 (135/95lbs)
Workout of the Day A. 3 Sets: Rope Climb x 1-2 (legless if possible) Barbell Hip Thrust x 10-15 L Sit x 20-30 seconds – (accumulate time if needed) B. In teams of 3, complete the following for time: Row 5,000/4,000m or Assault Bike 12,000/10,000m Teams may split the work any way they want. Each
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 24:00 Min 1 – Hang Power Snatch x 3 + Burpee Over Bar x 6 Min 2 – Burpee Over Bar x 6 + Hang Power Snatch
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: (Kettlebell Snatch Progression) Left Arm – SA KBS x 5 + SA KB High Pull x 5 + SA KB Snatch x 5 Rest 15-20 seconds, then: Right
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Alt. Beast to Leg Through x 10 Bar Tap x 10 B. 3 Sets: Incline Batwing Row x 8-10 @ 21X1 – Rest 60 Seconds Banded Psoas March x 20 per – Rest 60 Seconds C. 3 Sets:
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 5 @ 3011 Childs Pose w/ Lat Stretch x 60 Seconds C. 3 Sets: Front Squat x 6-8 @ 20X1 –
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 24 Minutes of: DB Burpee Power Clean x 25 Dual DB Thruser x 50 Erg 75 Cals Double Under x 100
Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd. Pull Up x 1-2 @ 20X1 – Rest 60 seconds A3: Blocked Push Up x 6-8 @ 3011- Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Muscle Up x Max
Workout of the Day A. Accumulate the following: 3 minutes – Nose to Wall Handstand Hold 2 minutes – Front & Back Scale Per Side 1 minute – Archbody Hold B. 4 Sets: B1. SA DB OHS x 4 per @ 2011 – Rest 60 Seconds B2: “Tall” Box Jump/Step Down x 1.1.1 – Rest