Workout of the Day A. 2 Sets: A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A3: Strict Hanging Knee Rasie x 6-10 (SLOW) – Rest 2-3 Minutes Ankle Box Mobility work during the Rest between […]
Workout of the Day A. 10 Minutes – Strict Handstand Push Up Practice B. 6 Sets: Strict HSPU x 6 (Deficit if possible) SA DB Hang C & J x 12 Bike 18 Cals Rest 1:1
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Double Under x 20 Muscle Up x 30 Bear Hug Sandbag Carry 400m OR Dual KB Front Rack Carry Barbell Complex OR Sandbag Complex x 50 Erg 60 Cals Today’s Barbell Complex is 1
Workout of the Day A. 3 Sets: Alt. Cossack Squat x 8-10 SA Bent Row x 8-10 per @ 30X1 SL Hip Thrust x 8-10 per 30X1 B. In teams of 2, with only 1 working at a time, rotate stations every 3 Minutes for 18 Minutes (2 Sets) for Max Cals/Reps Station 1 –
Workout of the Day A. 3 Sets: Ski or Run 200M Alt. TGU x 6 Supinated Hang 20 Seconds 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
Workout of the Day A. 3 Sets: Erg 60 seconds 90/90 Hip Switch x 10 Cat Cow x 10Scap Pull Up x 10 B. 6 Sets – Back Squat @ 30X1 Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 88-92% Set 4 –
Workout of the Day A. 3 Sets: KB FR + Farmer Carry x 75ft per Double Under x Max Reps in 30 SecondsHollow Rocks x 30 Seconds Row 20 Strokes (No Straps) B1. Complete as many rounds and reps as possible in 8 minutes of: Erg 10 Cals + Double Under x 10 Erg 20
Workout of the Day Against a 30:00 clock: Run 400m Then, complete the ascending ladder of 1 to 10 reps of each: Sumo Deadlift CGBP Strict Chin Up Then, erg as many Cals as possible in the time remaining Suggested locading for the DL is BW/.75 BW and the CGBP is .75 BW/.60 BW
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 30 minutes of: Hang to Overhead x 30 (95/65lbs) Erg 50/40 Cals OHS x 30 (95/65lbs) Erg 50/40 Cals Lateral Burpee Over the Bar x 30 Erg 50/40 Cals
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Chin Up (Supinated) x 1-2 reps OR 1-2 Negatives @ 50A1 30 Seconds of Strict Chin Ups for Max Reps (Use assistance if needed to achieve at least 8-10 Quality Reps 20 Alt. Single DB Box Step Up (50/35lbs to 24/20″)