Brad

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 […]

Workout of the Day In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in 12 Minutes of: Burpee Muscle Up x 3 OR BBGO x 3 (48/40″) Front Squat x 9 (115/75lbs) Burpee Muscle Up x 3 OR BBGO x 3 (48/40″) Rest/Walk 6 Minutes, then: Partners

Workout of the Day A. 10 minutes – Handstand Practice – Holds or Walks B. Every 6 minutes, for 36 minutes (6 Sets) Assault Bike 15/12 Cals Devil Press x 5 Row 15/12 Cals 

Workout of the Day A. 6 Sets: Power Clean & Jerk x 1.1.1 – Rest 10-15 seconds between singles Rest 2 minutes between sets B. 4 Rounds For Time: Run 400m Shoulder to Overhead x 10 (135/95lbs) 18 Minute Cap

Workout of the Day A. 6 Sets: Front Squat x 3, 2, 1, 1, 1, 1 – Rest 2 minutes between 1st @ 75%, 2nd @ 80%, 3rd @ 85%, 4th @ 90%, 5th @ 95%, 6th @95+% B. For Time: 10-1 of: Dual DB or Dual KB Front Squat Perform 10 Alternating Renegade Rows

Workout of the Day A. 4 Sets: B1: Weighted Pull Up x 2-3 @ 2011 OR 3-4 Negatives @ 50A1 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. EMOM for 25 (5 Sets) Min 1 – Pull Up x 10 + Double Under x 20 Min 2 – Erg

Workout of the Day A. 3 Sets: Nose to Wall Handstand Hold x 30 seconds SL KB RDL x 6-8 per @ 30X1 B. 5 Sets: Sumo Deadlift x 5, 4, 3, 2, 1 @ 30X1- Rest 2 minutes between Build to a heavy single, but not a 1RM. Leave a little in the tank.

Workout of the Day In teams of 2, with only 1 working at a time, complete as many rounds and reps as possible in 24 Minutes of: Muscle Up x 10 Hang to Overhead x 20 (115/75lbs) TTB x 30 Deadlift x 40 (205/145lbs) Erg 50 Cals

Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Light) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the

Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 10-15 seconds Double Under x Max Reps in 30 seconds Turkish Sit Up x 5 per B. 10 minutes (5 Sets) Double KB Front Rack Tall Kneeling to Standing 60 seconds Hang 30 seconds Row 30 seconds for Cals Rest 3 minutes