Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Half Kneeling Shouder CAR’s x 3-4 per (SLOW) Cat Cow x 10 B. 3 Sets: Straddle Leg Lift Over x 6-8 per (Over + Back = 1) Hollow Rocks/Hold 30 Seconds C. 3 Sets: Dual DB OH Carry […]
Workout of the Day A. 3 Sets: Bike 90 seconds Marching Glute Bridge 40 Seconds Alt. Beast to Leg Through x 8-10 B. 3 Sets: Death March x 16-20 Steps @ 2010 – Rest 75 Seconds Deficit Blocked Push Up x 4-6 @ 4111 – Rest 75 Seconds C. 3 Sets: Against a 5 Minute
Workout of the Day In teams of 2, partners alterante FULL ROUNDS to complete as many rounds and reps as possible in 15 Minutes of: Ring Muscle Up x 3 (Strict if possible) Drag Rope Double Under x 20 KB Snatch x 10 (5 per) Rest/Walk 5 minutes, then: Then, partners alternate MOVEMENTS to complete
Workout of the Day A. 3 Sets: Rope Climb x 2-3 (Legless if possible) Ring Support Hold 15-20 Seconds (RTO if possible) Crossbody Jefferson Curl x 8-10 B. 3 Sets: SA Half Kneeling Landmine Press x 8-10 per @ 2010 – Rest 60 Seconds Incline Batwing Row x 6-8 @ 30X1 – Rest 60 Seconds
Workout of the Day A. 3 Sets: Erg 25/20 Cals Alt. Hanging Hip Touch x 10 Alt. Cossack Squat x 10 B. 8 Sets: Hang Power Snatch + Snatch Balance + OHS C. Complete as many rounds and reps as possible in 12 Minutes of: Alt. SA DB Hang Snatch x 12 DB Box Step
Workout of the Day A. 3 Sets: Bike 90 seconds Glute Bridge ISO Hold 30 Seconds Yoga Push Up x 8 B.4 Sets: Sumo DL x 6-8 @ 31X1 – Rest 75 Seconds Deficit Push Up x 8-10 @ 41X1 – Rest 75 Seconds C. 2 Sets: Against a 5 Minute clock: Row 500m Bike1000m
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Side Lying T Spine Rotation x 8 per L Sit 20-30 Seconds B. 3 Sets: Turkish Sit Up x 4-6 per 2 Up 1 Down Calf Raise 8-10 per Russian Twist x 20 C. EMOM for 15:00 Min
Workout of the Day A. 3 Sets: Skater Squat x 3-4 per OR Alt. Reverse Lunge x 10-12 Bar Tap x 10-12 Jumprope 30 Seconds B. 4 Sets: Back Squat x 6-8 @ 30X1 – Rest 75 Seconds SA Farmer Carry 75ft per – Rest 75 Seconds C. 2 Sets: Run 200m Strict Pull Up
Workout of the Day In teams of 2, alternate FULL Rounds to complete as many Rounds & Reps as possible in 15 Minutes of: Pull Up x 9 Erg 12 Cals Wallball x 15 (20/14lbs to 10/9′ Target) Rest/walk 5 minutes, then: In teams of 2, alternate MOVEMENTS to complete as many Rounds & Reps
Workout of the Day A. 3 Sets: Standing SA Cuban Press x 6-8 per Tall Plank to Alt. Toe Touch x 10-12 Bent Thumbs Up Reverse Fly x 12-15 @ 2011 B. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x 4-6 @ 30X1 –