Workout of the Day In teams of 2, partners alternate full rounds to complete 8 rounds total (4 each) of: Drag Rope DU x 24 Bike 12 Cals OR Run 200m Alt. SA Devil Press x 6 (50/35lbs) Rest/Walk 5 minutes, then: In teams of 2, partners alternate full rounds to complete 8 rounds total […]
Workout of the Day A. EMOM for 12 (4 Sets) 1 – Wall Walk x 2-3 OR Handstand Walk Practice 2 – Row 20 Strokes (No Straps) 3 – Double Under x Max Reps in 30 seconds B. Every 4 minutes, for 16 minutes (4 Sets) Double Under x 30 Row 250m RKBS x 20
Workout of the Day A. Every 2 minutes, for 14 minutes (7 Sets) High Hang Clean + Mid Thigh Hang Clean B. Every 90 seconds for 12 minutes (8 Sets) Split Jerk x 1 – Hold the receiving positon in the Split for 2-3 seconds before recovering Front Foot first. C. Complete as many rounds
Workout of the Day A. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. B. In teams of 2, complete 3 Rounds each of: Partner A – Row 250m Partner B – Double KB Front Rack Hold (53/35lbs per hand) OR Partner A – Assault Bike 550m Partner B – Bear Hug
Workout of the Day A. 4 Sets: A1: Strict Pull Up x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. 20 minutes @ 85% Strict Chin Up x 5/4 Push Up x 10/8 Erg 15/12 Cals
Workout of the Day A. 4 Sets: A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: SA Farmer Carry 100ft per – Rest 60 seconds B. 3 Sets for times: Wallball x 15 (UNBROKEN) Run 250m Wallball x 15 (UNBROKEN) Run 250m Rest 2 minutes between
Workout of the Day In teams of 3, complete 3 Rounds for time of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ Target) Ground to Overhead x 30 (115/75lbs)
Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 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. Every 90 seconds for 12 minutes (8 Sets) Split Jerk x 1 – Hold the receiving positon in the Split for 2-3 seconds before recovering Front Foot first. B. 4 Sets: A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets): Tall Clean x 4 1st – 2″ drop in receiving position 2nd – 4″ drop in receiving 3rd – 6″ drop in receiving 4th – Bottom 5th – Bottom B. 4 Sets: Front Squat x 1 @ 31X1 + Front Squat x
