Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2500/2000m or Bike 5000/4000m Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt Devil Press x max […]
Workout of the Day A. 3 Sets: Erg :60 seconds Supinated Hang x :20 seconds Kang Squat x 10 B. 3 Sets: Rope Climb x 2-3 Seated Good Morning x 8-10 @ 3011 C. 3 Sets: Barbell Hip Thrust x 10-15 @30X1 Kneeling Zottman Curl x 8-10 @2121 Rest :90 between each D. In teams
Workout of the Day A. 3 Sets: Powell Raise x 8-10 per @ 2020 Prone Snow Angel x 8-10 Wall Leaning Calf Raise x 20 B. EMOM for 8:00 minutes Odd – Handstand Hold/Walk 30-45 Seconds Even – “Tall” Box Jump/Step Down x 1.1.1.1.1 C. Every 2 Minutes, for 16 Minutes (8 Sets) Power Clean
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) DB Ext. Rotation x 8-10 per @ 2020 Hi/Lo Plank 30 Seconds B. Take 15 minutes to build to a 3 rep max Close Grip Bench Press C. 2 Sets for max reps/cals: 90 Seconds – Double Under
Workout of the Day A. 3 Sets: Run 150m PVC Dislocate x 10 3Pt PVC Hinge x 10 Scap Pull Up x 5 B. Helen 3 Rounds For Time: Run 400m 21 Kettlebell Swings (53/35#) 12 Pull Ups C. EMOM for 12 (3 Sets) Min 1 – Kneeling Wrist/Forearm Stretch Min 2 – Couch Stretch
Workout of the Day A. 3 Sets: Erg 60 Seconds 90/90 Hip Switch x 10 Hanging Scap Circles x 20-30 Seconds Sumo Stance Squat x 10 @ 31X1 B. Back Squat – Find 1RM Take 20-25 minutes to build to a 1-RM Back Squat Set 1 – 3 reps @ 70% Set 2 – 2
In teams of 2, with only 1 working at a time, complete 3 Rounds for time of: Relay Run 800m Toes to Bar x 40 Bike or Row 80 Cals Shoulder to Overhead x 40 (115/75)
Workout of the Day A. 3 Sets: Run 150m Hi/Lo Plank x :30 T Push Up x 8 B. 3-4 Sets: Weighted Chin Up x 3-4 @ 20X1 Banded Psoas March x :30-:40 Strict Dips x 8-10 @ 2011 SA Plate Pinch Carry x 75 feet per Rest 60 seconds between each movement C. Against
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Alt. Scorpion x 10 Prisoner Sumo Good Morning x 10 B. 4-5 Sets: Sumo Deadlift x 1.1.1.1.1 @ 70-75% Rest and reset for 2 to 3 Seconds between Singles. C. For Times: Row 250m or Bike 500m – Rest 2 minutes, then: Row
Workout of the Day A. 3 Sets: DB Ext. Rotation x 8-10 per @ 2020 Wall Leaning Calf Raise x 15-20 Prone Lying Dislocate x 8-10 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