Brad

Workout of the Day In teams of 2, complete 2 Rounds for time of: Hang to Overhead x 50 (95/65lbs) Run 400m Pull Up x 50 Run 400m (Together) Back Squat x 50 (135/95lbs) Run 400m (Together)

Workout of the Day A. 3 Sets: A1: Alt. Top Down DB Bench x 12-16 – Rest 60 seconds A2: Alt Archer Ring Row x 10-12 – Rest 60 seconds B. 20 minutes @ 85% of: Wall Walk x 2 OR Strict HSPU (Deficit if possible 4/2′) Chin Up x 4 Dip x 6 (Rings

Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + Power Snatch + OHS B. Complete as many rounds and reps as possible in 15 minutes of: Hang Power Snatch x 6 Lateral Hop Over Bar x 12 Hang Power Clean & Jerk x 6 Erg 12 Cals

Workout of the Day A. 3 Sets: A1: Side Plank w/ Clamshell x 30-45 seconds per A2: Nose to Wall Handstand Hold x 30-45 seconds A3: Double Under x Max Reps in 30-45 seconds B. Every 5 minutes, for 25 minutes (5 Sets) Double Under x 30 TTB x 15 Erg 12 Cals Deadlift x

Workout of the Day A. 3 Sets: A1: Lean Away Pull Up x 4-6 – Rest 60 seconds A2: Hinge Plank 30-45 seconds – Rest 60 seconds B. 3 Sets: B1: Alt Gorilla Row x 12-16- Rest 60 seconds B2: Alt. SL V-UP x 30-45 seconds – Rest 60 seconds C. 3 Rounds for Time:

Workout of the Day 22.1 Complete as many rounds and reps as possible in 15 minutes of: Wall Walk x 3 Alternating SA DB Snatch x 12 (50/35#) Box Jump Over x 15 (24/20″) OR A. 4 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: External DB Rotation x 8-10

Workout of the Day Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute: 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute: SA OH Walking Lunge x 50ft (Alternate Arms each Set to perform 2 Sets on each

Workout of the Day A. 3 Sets: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 B. 8 Sets: Halting Snatch DL + Mid Thigh Hang High Pull + Hang Power Snatch Rest as needed C. Complete 3 Rounds for time of: Alt. SA DB Hang Snatch x 20 Run 250m Alt. SA

Workout of the Day A. 3 Sets: SL Glute Bridge w/ Hip Abduction x 5 per Lower To Bottom of Ring Dip and Hold 10-15 seconds Jumprope 60 seconds (20 on/10 off x 2) B. Every 10 minutes, for 40 minutes (4 Sets): Double Under x 50 Run 400m Alt. DB Box Step Up x

Workout of the Day A. 3 Sets: SA Ring Row x 5 per @ 3211 Push Up x 5 @ 41A1 B. 3 Sets: Batwing Row x 8-10 @ 30X1 Hi/Lo Plank 30-45 seconds C. Complete as many rounds and reps as possible in 20 minutes of: Strict Chin Up x 5/4 Push Up x