Workout of the Day 12 Days of Thankfulness For Time: 1 250 Meter Row or Run 2 Muscle Ups 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (70/53lbs) 8 SA DB Hang C & J (4 per w/ 50/35lbs) 9 TTB 10 Walking Lunges […]
Workout of the Day A. 5 Sets: Deficit Sumo Deadlift x 3-4 @ 30X1 Rest as needed B. 3 Sets: Complete as many rounds and reps as possible in 6 minutes of: Erg 15/12 Cals SA DB Hang Snatch x 12 (6 per) Box Jump/Step Down x 9 TTB x 6 Rest 1 minute between
Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1- Muscle-Ups x Max Reps in 45 seconds Station 2 – Bike 500m Station 3 – Wall Walk x 2-3 B. Complete as many Cals as possible in 10 minutes of: Bike 10 Cals Strict Chin Up x 1
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 2-3 @ 20X1 B. 3 Sets – From the Floor B1: Alt. Front Rack Reverse Lunge x 12 steps @ 2010 – Rest 90 seconds B2: Pendlay Row x 6-8 @ 3011 – Rest 90 seconds C. 4 Sets:
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Erg 30/24 Cals Then alternate movements to complete 6 Rounds of DT (135/95lbs) Erg 30/24 Cals 4 Rounds of DT Erg 30/24 Cals 2 Rounds of DT Erg 30/24 Cals 1 round of DT
Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5 per @ 3011 Staggered Stance SA KBS x 5 per Alt. Jump Lunge x 10 C. In teams of 3, perform 3 rounds each for time of:
Workout of the Day A, 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes between sets. B. In teams of 2, partners alternate full rounds to complete 3 each of: Double Under x 40 Assault
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 3-4 @ 20X1 B. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. 3 Sets for Max Reps/Cals Against a 4 minute clock:
Workout of the Day A. 3 Sets: A1: Powell Raise 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. Complete 3 Rounds for time of: Burpee Box Jump Over x 10 (24/20″) Pull Up x 20 Run 400m C. 10 minutes – SLIPS
Workout of the Day A. 4 sets: A1: Deficit Sumo Deadlift x 4-6 @ 30X1 – Rest 60 seconds A2: FLR w/ Alternating KB Drag x 30 seconds – Rest 60 seconds B. Every 6 minutes, for 24 minutes (4 Sets) Run 200m Push Up x 20/15 Run 200m
