Brad

Workout of the Day For Time: Bike 1000, 800, 600, 400, 200m Dual Russian KBS x10 Rest 4 minutes, then: Row 500, 400, 300, 200, 100m Deficit Push Up x 10 @ 30X1 Rest 4 minutes, then: Ski 500, 400, 300, 200, 100m OR Run OH Plate Sit Up x 10 

Workout of the Day A. Accumulate the following: 3 minutes – Nose to Wall Handstand Hold 2 minutes – Front & Back Scale Per Side 1 minute – Archbody Hold B. 4 Sets: B1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 B2: “Tall” Box Jump x 1.1.1 – Rest 2-3

Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps – At the top of the next minute: Strict Pull-Ups x 30 seconds for Max Reps – At the top of the next minute: Single DB Alt Box Step Up x 20 (50/35lb to 24/20″) B. For

Workout of the Day A. 3 Sets: SA KB Front Rack + OH Carry 100ft (50ft per) Erg 25/20 Cals B. 3 Sets: Side Bridge 30 seconds per – Rest 45-60 seconds SA Half Kneeling Press x 8-10 per @ 20X1 – Rest 45-60 seconds C. 3 Sets: SA Supinated Bent Row x 6-8 per

Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds, then: Back Squat x 6 @ 30X1 C. 3 Sets: C1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds C2: SL

Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Burpee Pull

Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 90 seconds B. In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Run 400m (Togerther

Workout of the Day A. 3 Sets: SL RDL x 6-8 per @ 30X1 Nose to Wall Handstand Hold x 30-45 seconds B. 3 Sets: Pendlay Row x 6-8 @ 30X1 – Rest 60 seconds TTR x 15-20 C. Complete the following for time: Man Maker x 10 Wall Walk x 20 Double Under x

Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 10-15 seconds Turkish Sit Up x 3 per B. 3 Sets: SA FLR x 20-30 seconds per SL DB LIftover from Seated Straddle x 20-30 seconds per C. Complete as many rounds and reps as possible in 12 minutes of: SA DB

Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 4 @ 60-65% of 1RM FS Rest 20-30 seconds, then: Back Squat x 8 @ 30X1 Rest 2 minutes HUSTLE or MUSCLE (pick one) C. 2 Sets: Erg the #