Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per Ring Face Pull x 8-10 B. 3 Sets: Alt. KB Halo from the Hip x 8 Cyclist Squat w/ Goblet Hold x 8-10 @ 31X1 Reverse Plank 20-30 seconds C. Every […]
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Dislocate x 10 B1. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1 minute after set 4, then: B2. Every 90 seconds for 6 minute (4 Sets)
Workout of the Day A. 2 Sets: Erg 1:00 World’s Greatest Stretch x 5 Left Erg 1:00 World’s Greatest Stretch x 5 Left B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Half Kneeling Shoulder CARs x 5 per B. 3 Sets: RFESS x 6-8 per @ 30X1 -Rest 60 seconds
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) Side Lying T Spine Rotation x 5 per SA Plate Pinch Farmer Carry x 100ft per B. 3 Sets: Pull Up (Pronated) x Max Reps @ 20X1 – Rest 60 seconds Box Ankle Mobility 1 minute per side C. In
Workout of the Day A. 3 Sets: Erg 1 minute Scap Pull Up x 5 Hi/Lo Plank 30 seconds B. 4 Sets: CGBP x 3-4 @ 30X1 – Rest 60 seconds Banded Glute Bridge w/ Hip Abduction x 60 Seconds – Rest 60 seconds C. 3 Sets: Deficit Blocked Push Up x 6-8 @ 4011
Workout of the Day A. Erg 5 Minutes – Nasal Only B. 3 Sets: Seated DB Ext. Rotation x 8-10 per @ 2020 Medball Carry Pec Walk 45 Seconds Glute Bridge ISO Hold 30 Seconds C. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x
Workout of the Day A. 3 Sets: Erg :60 seconds Half Kneeling Shoulder CAR’s x 3-4 per Wall Leaning Calf Raise x 15-20 B. 5 Sets: Jerk Balance x 3-4 – Rest 2 Minutes C. Every 90 Seconds, for 12 Minutes (8 Sets) Split Jerk x 1 – Hold the receiving positon for 2-3 Seconds.
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Bodyweight Jefferson Curl x 8-10 Side Lying T Spine Rotation x 5 per B. 3 Sets: Prisoner Good Morning x 8-10 Back Scale 20-30 Seconds per Side Plank w/ Rotation x 6-8 per C. 4 Sets: RDL x 8-10 @ 3011 – Rest
Workout of the Day A. 3 Sets: Jumprope 30 Seconds YTW x 5 per Alt. 3pt Hip Bridge x 10 B. 3 Sets: Bar Tap x 10-15 Double Under x Max Reps in 30 Seconds Erg 45 seconds C. For Time: Strict Pull Up x 50/40 Hand Release Push Up x 100/80 Erg 150/120 Cals
Workout of the Day A. 3 Sets: Erg :60 seconds 90/90 Hip Switch x 10 Cat Cow x 10 Scap Pull Up x 10 B. 5 Sets – Back Squat @ 30X1 Set 1 – 7 reps @ 65-70% Set 2 – 5 reps @ 75-80% Set 3 – 3 reps @ 85-88% Set 4