Workout of the Day A. 4 Sets: Deadlift x 4-6 @ 30X1 Rest as needed B1. Compete as many Cals as possible in 10 minutes of: Bike 10 Cals Wall Walk x 1-2-3-4….. *Add 1 WW after each completed round. Rest 5 minutes, then: B2. Complete as many DU’s as possible in 10 minutes of: […]
Workout of the Day A. 3 Sets: A1: Tripod Row x 6-8 per @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold 20-30 seconds – Rest 60 seconds B. 3 Sets: B1: Supinated Ring Row x 6-8 @ 30X1 – Rest 60 seconds B2: Back Scale 20-30 seconds per -Rest 60 seconds C. For Time:
Workout of the Day A. 3 Sets: Erg 15/12 Cals Alt. Shin Box x 10 Yoga Push Up x 5 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds Back Squat x 4 @ 30X1 C. Every 5 minutes, for 20 (4 Sets) Run 250m Wallball x
Workout of the Day “Nate” Complete as many rounds and reps as possible in 20 Minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53#)
Workout of the Day A. 4 Sets: A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3:00 clock: Run 400m Ground to Overhead (135/95) x max reps in time remaining Rest 3 minutes
Workout of the Day A. 5 Sets: Row 500/400m Wallball x 20 (20/14lbs to 10/9′ Target) Double Under x 50 Hang Power Snatch x 10 (95/65lbs) Rest 1:1. Choose a different order for each set.
Workout of the Day A. 4 Sets: A1: Segmented Snatch Deadlift x 3-4 – Rest 60 Seconds *Pause for 1 to 2 seconds in the following positions: 2″ off the floor, at the knee, mid thigh* A2: Half Kneeling Filly Press x 6-8 per @ 21X1 – Rest 60 seconds A3: SA OHS x 3-4
Workout of the Day A. 2 Sets: For max reps A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 60 seconds A2: Strict Pull Ups (Pronated) – Rest 60 seconds A3: Strict Chin Ups (Supinated) – Rest 2 minutes between sets B. 2 Sets: 12 minutes @ 85% of: Run 200m Double KB Front Rack Hold
Workout of the Day A. 3 Sets: Erg 15/12 Cals Alternating Cossack Squat x 10 Bar Tap x 10 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds, then: Back Squat x 4 @ 30X1 C. Complete as many rounds and reps as possible in 12 minutes
Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Freestanding Handstand Practice Holds/Walks 60 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: SA Alt DB Box Step Up x 150 (50lbs to 24/20″) Every
