Workout of the Day A. Every 3 minutes, for 15 (5 sets) A1: Front Squat x 3-4 @ 20X1 A2: SA KB Overhead Carry x 50ft per B. Every 4 minutes, for 20 minutes (5 Sets) 60 seconds of Rowing (for calories) 60 seconds of Double Unders 60 seconds of Barbell Thrusters (75/55 lbs) Rest […]
Workout of the Day A. 3 Sets: TGU x 2-3 Supinated Hang 20-30 seconds B. 3 Sets: SA Farmer Carry x 100ft per SA FLR x 20-30 seconds perErg 20/15 Cals Erg 20/15 Cals C. For Time: Russian KBS x 100 -every minute on the minute peform 8 -the workout starts with 8 Burpees
Workout of the Day A. 4 Sets: Press x 4 @ 20X1 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 2 – Rest 90 seconds D. 4 Sets: Split Jerk x 1 – Rest 90 seconds E. 2 sets: 3 minutes Row
Workout of the Day A. Every 2 minutes, for 14 (7 Sets) 3 Position Clean – Pockets, Mid Thigh, Below the Knee B. 5 Sets: Front Squat x 3 @ 20X1 – Rest as needed. C. Every 3:30 for 14 Minutes (4 Sets) Row 400/350m Wallball x 15 (UNBROKEN)
Workout of the Day A. 3 Sets: Run 250m YTW x 5 Bar Tap x 10 B. 3 Sets: Ring Support Hold 10-15 Seconds Side Bridge 30 Seconds per C. Every 4 minutes, for 16 minutes (4 Sets) Run 200m, then: Complete 2 Rounds of: Strict Chin Up x 5 Hand Release Push Up x
Workout of the Day A. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. B. 3 Sets: B1: SA KB OHS x 3-4 per @ 3111 – Rest 30 seconds B2: Double Under x Max Reps in 30 seconds – Rest 60 seconds C. Complete as many rounds and reps as possible
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