Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 T Spine Rotation x 5 per B. 5 Sets: Sumo Deadlift x 4-6 @ 21X1 – Rest 90 seconds DB Planche Press x 8-10 C. In teams of 2, with only 1 working at a time, complete 3 Rounds for time of: […]
Workout of the Day A. 3 Sets: Erg 60 seconds Alt. Shin Box x 8 Yoga Push Up x 8 B. 3 Sets: Kickstand Squat x 8 per @ 3011 – Rest 60 seconds SA Farmer Carry 100ft per – Rest 60 seconds C. 3 Sets: Alt. Cossack Squat x 8 – Rest 60 seconds
Workout of the Day A. 3 Sets: Hollow Rocks/Hold 30 seconds Nose to Wall Handstand Hold 30 seconds 3pt PVC Hinge x 10 B. 3 Sets: Dislocate x 10 Prisoner Archbody Pulse x 30 seconds Supinated Hang 30 seconds C. For Time: Row or Bike 40 Cals RKBS x 40 Row or Bike 30 Cals
Workout of the Day In teams of 2, with only 1 working at a time, complete as many Rounds & Reps as possible 24 Minutes of: Farmer Carry 400m OH Squat x 30 Muscle Up x 20 Double Under x 100
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Hang Power Clean x 25 @ 135/95lbs Bike 50 Cals Power Clean x 25 @ 155/105lbs Bike 50 Cals Rest/Walk 5 minutes, then: Burpee Box Jump Over x 25 (24/20″) Row 50 cals Burpee
Workout of the Day A. 4 Sets: Hang :20 Seconds (Alternate between pronated and supinated) Wall Sit :30 seconds B. 6 Sets: Against a 3:00 Clock: Run 250m Erg 20/15 Cals *Max Reps in time remaining Alternate between Alt.Jump Lunges and Chin Ups and perform 3 Sets of each. Rest 2 minutes between sets. C.
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate x 10 B. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1:00 B2. Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch x 2
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) DB Side Bridge Rotations x 8 per Scap Pull Up x 8 B. 4 Sets: SA DB Upright Row x 8 Left @ 3111 – Rest 30 seconds TGU x 2 Left w/ DB Repeat on right side C. 3
Workout of the Day A. 3 Sets: Row or Bike 1 minute Quadruped Hip CARs x 2 per Alt Scorpion x 8 B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Standing Shoulder CARs x 3-4 per C. 3 Sets: Dual KB Drop Lunge x 8 per @ 20X1 – Rest
Workout of the Day A. 3 Sets: Erg 1 minute Reverse Fly x 12 FLR w/ Alternating Shoulder Tap x 20 B. 4 Sets: CGBP x 4-6 @ 30X1 – Rest 60 seconds SL Glute Bridge x 10 per (+15 seconds of Iso Hold at top of the last rep) C. 3 Sets: Deficit Blocked