Workout of the Day

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

Workout of the Day A. 3 Sets: A1: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) – Rest 60 seconds A2: Perfect Push Up x 5-7 @ 51A1 – Rest 60 seconds A3: SA KB Front Rack Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many

Workout of the Day A. 3 Sets: Run 150m 90/90 Hip Switch x 10 Half Kneeling Shoulder CARs x 3-4 Rotations (Forward + Backward) B. Every 10 minutes, for 30 (3 Sets) Run 400m SA DB Hang C & J x 30 (50/35lbs – Alt. arrms every 5 reps) Single DB Alt. Box Step Up

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 24 minutes of: Erg 50 Cals Pull Up x 40 Shoulder to Overhead x 30 (115/75lbs) Clean (Full) x 20 (115/75lbs) Double Under x 100

Workout of the Day A. 4 Sets: A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds A3: Ring Support Hold x 20 seconds – Rest 45 seconds A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps