Brad

Workout of the Day A. 3 Sets: DB External Rotation x 8-10 per @ 2020 Prone Snow Angel x 8-10 Wall Leaning Calf Raise x 20 B. 3 Sets: Press in Split x 5 @ 21X1 – Rest 90 Seconds C. 3 Sets: Push Press x 4 – Pause in the dip for 1 count […]

Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Alternating Scorpion x 10 Prisoner Good Morning x 10 B. 3 Sets: SL RDL x 6-8 per @ 3011 – Rest 60 Seconds KB Windmill x 3-4 per – Rest 60 Seconds C. 5 Sets: Sumo Deadlift x 3 @ 21X1 – Rest

Workout of the Day A. 3 Sets: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Childs Pose w/ Lat Stretch x 60 Seconds B. 10 minutes of: Handstand Practice OR 3 Sets: Dual DB OH Carry 75-100ft Hollow Rocks 30 Seconds Tall Plank Alt. Shoulder Tap x 20 C. 3 Rounds

Workout of the Day A. 3 Sets: Erg 60 seconds 90/90 Hip Switch x 10 Deadhang to Active Arch x 6-8 Prisoner Kang Squat x 8-10 B. 5 Sets – Back Squat @ 30X1 Set 1 – 7 reps @ 65-70% Set 2 – 5 reps @ 75-80% Set 3 – 3 reps @ 85-88%

Workout of the Day In teams of 2, with only 1 working at a time, complete as many Rounds & Reps as possible in 24 Minutes of: Double Under x 90 Erg 60 Cals Lateral Burpee Over the Bar x 30 Barbell Complex x 15 Today’s complex is 3 Hang Power Clean + 2 Front

Workout of the Day A. Alt. TGU x 20 – Smooth & Steady B. 3 Sets: Press in Split x 5 @ 21X1 – Rest 90 Seconds C. 3 Sets: Push Press x 4 Pause in the dip for 1 count and then hold at the top for another count – Rest 90 Seconds D.

A. 4 Sets: A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Skater Squat x 3-4 per – Rest 60 Seconds A3: Single Arm Farmer Carry x 75ft per (Heavy) – Rest 60 Seconds A4: FLR w/ Alt. KB Drag Through x 30-45 Seconds – Rest 60 Seconds B. 3

Workout of the Day A. 10 minutes: Strict Handstand Push Up practice B. EMOM for 30:00 minutes: MIn 1 – Strict HSPU x Max Reps in 45 Seconds Min 2 – Erg for Max Cals in 45 Seconds MIn 3 – AbMat Sit Up x Max Reps in 45 Seconds MIn 4 – Alt. SA

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

Workout of the Day In teams of 3, with only 1 working at a time, complete 3 Rounds for time of: Erg 120 Cals Drag Rope Double Under x 90 Alt. Front Racked Reverse Lunge x 60 (115/75lbs) Alt. SA Devil Press x 30 (50/35lbs) 42:00 time cap