Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2021m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double 21 Unders 21 Wallball (20/14lbs to 10/9′ target)
Workout of the Day A. 3 Sets: TTB x 10-15 SL KB RDL x 6-8 per @ 30X1 Double Unders x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up x 10 C. SLIPS Practice in time remaining
Workout of the Day A. 4 Sets: A1: Push Press x 4-6 – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 60 seconds B. In teams of 2, complete 3 rounds for time of the following: Erg 50 Cals Burpee Box Get Over x 20 (48/40″)
Workout of the Day A. 3 Sets: SA Bent Over Reverse Fly x 8-10 per @ 3010 Hollow Tuck to Extension x 30-45 seconds B. 3 Sets: Supinated Ring Row x 8-10 @ 3011 Sumo Good Morning x 8-10 @ 30X1 C. 4 Sets: Run 250m KBS x 15 Burpee Pull Up x 9 Rest/Walk
Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. 4 Sets: Front Squat x 4 @ 60-65% of 1RM FS Rest 20-30 seconds, then: Back Squat x 8 @ 30X1 Rest 2 minutes between sets C. 12 minutes @ 85% SA OH Carry x 25ft per Goblet Squat x
Workout of the Day Hit & Run 12 Days of Christmas 1 – Snatch (Full) 115/75lbs 2 – Muscle Ups 3 – Box Jumps (30/24″) 4 – Strict HSPU 5 – Front Squat (115/75lbs) 6 – Hang Power Clean (115/75lbs) 7 – Deadlift 8 – Alt Pistol 9 – Burpee over the DB 10 –
Workout of the Day Against a 44 Minute Clock: In teams of 2, with only 1 person working at a time, complete 3 Rounds of the following: Row 4 Minutes for Max Meters Rest 1:00 between ergs Bike 4 Minutes for Max Meters Rest 1:00 between ergs Ski 4 Minutes for Max Meters
Workout of the Day A. 10 minutes Handstand Practice – Holds. walking, or HSPU B. 6 Sets – Sumo Deadlift 3, 2, 1, 3, 2, 1 reps @ 30X1 – Rest as needed C. 5 Rounds for time of: Run 250m RKBS x 15 Push Up x 10 12 minute time cap
Workout of the Day A. 3 Sets: Alt. SL V-Up x Max Reps in 30 seconds Double Under x Max Reps in 30 seconds FLR 30 seconds B. Complete as many reps as possible in 12 minutes of: Burpee Pull Up x 1, 2, 3, 4, 5… Erg 10 Cals or Run 150m between C.
Workout of the Day A. Front Squat – Test 1RM Set 1 – 3 reps @ 80% Set 2 – 2 @ 85% Set 3 – 1 @ 90% Set 4 – 1 @ 95% Set 5 – Test 1RM Set 6 – Exceed Set 5 (Optional) B. Weighted Pull Up – Test 1RM Or
