Brad

Workout of the Day “Murph” For Time: Run 1 mile 100 pull ups 200 push 300 air squats Run 1 mile

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Power Clean x 25 @ 155/105lbs Row 50 cals Power Clean x 25 @ 155/105lbs Row 50 cals R5:00 Wallball x 50 (20/14lbs to 10/9′ Target) Bike 50 cals Wallball x 50 (20/14lbs to

Workout of the Day A. 3 Sets: Row 90 Seconds Seated DB External Rotation x 8-10 per @ 2020 T Push Up x 8 B. Rogue Pump & Row Challenge Row 2000m for time Rest 2 minutes, then: Bench Press x Max Reps (Bodyweight / .75 BW) Scaled is 50% of BW for men &

Workout of the Day A. 3 Sets: Double Under x 40-50 90/90 Hip Switch x 10 Beast to Alternating Leg Through x 10 B. 3 Sets: Dislocate x 10 Hollow Rocks/Hold 30 Seconds Bar Tap x 10 C. 5 Sets: 2-1-2 – Kipling Pull Up OR Kipping TTB Practice – Perform 2 Bar Taps +

Workout of the Day A. 3 Sets: Bike or Row 90 Seconds KB Hip Thrust x 8 @ 30X2 Yoga Push Up x 8 B. 4 Sets: Sumo DL x 6-8 @ 21X1 – Rest 60 Seconds Standing Snow Angel x 8-10  C. 2 Sets: Single DB Lateral Box Step Over x 20 Erg 20

Workout of the Day A. 3 Sets: Erg 15/12 Cals Tall Plank to Alt. Toe Touch x 8 Wall Leaning Tib Raise x 20 B. 3 Sets: Tuck Sit x As Many Seconds As Possible Half Kneeling Shoulder CARs x 2-3 per C. 4 Sets Double Under x 50 Erg Cals x 25/20 Handstand Walk

Workout of the Day A. 3 Sets: Alt. Cossack Squat x 8-10 Bar Tap x 10-12 Jumprope 30 Seconds B. 4 Sets: Back Squat x 6-8 @ 30X1 – Rest 75 Seconds SA KB Rack + Farmer Carry 75ft per – Rest 75 Seconds C. For Time: 3 Rounds of Cindy Run 600m 2 Rounds

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 Banded Pull Through x 10-15 C. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x 4-6

Workout of the Day A. Power Snatch – 12 Minutes to build to a “Moderate” Single – Stay sharp B. Power Clean & Jerk – 12 Minutes to build to a “Moderate” Single – Stap sharp C. Run 1 mile @ 85% effort OR Erg 100 Cals 

Workout of the Day A. 3 Sets: Childs Pose w/ Lat Stretch 60 Seconds 90/90 Prisoner Good Morning x 5 per Scap Push Up x 8-10 B. 3 Sets: Cyclist Front Squat x 4-6 @ 31X1 – Rest 75 Seconds Strict Bar Hanging Hollow to Arch 20-30 Seconds C. Against a 12 Minute clock: Run