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. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: SA […]
Workout of the Day A. 5 Sets: Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats Set 4 – 4 Power Cleans (85%
Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds A2: Regular Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds B. EMOM for 20 1 – Erg for Max Cals in 45 seconds 2 – Burpee Pull Up OR Burpee
Workout of the Day A. 3 Sets: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds between sets B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, then, 5 minutes of: 3 Man-Makers (Row left, push up, row right, power clean,
Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k or Bike 4k (split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt
Workout of the Day A. Accumulate the following: 3 minutes of Mixed Hanging -Every break perform 10 Scap Push Ups and 10 Alt. Cossack Squats B. For Time: Run 400m 4 Rounds of Today’s Triplet Run 400m 3 Rounds of Today’s Triplet Run 400m 2 Rounds of Today’s Triplet Run 400m 1 Rounds of Today’s
Workout of the Day A. 4 Sets: A1: Deadlift x 4-6 @ 30X1 – Rest 90 seconds A2: SA KB Clean x 5 + 50ft Front Rack Carry Per – Rest 90 seconds B. In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in
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 B. 4 Sets: 1 1/4 Front Squat x 1 + Front Squat x 3 @ 20X1
Workout of the Day A. Accumulate the following: Strict Pull Up x 45 @ 20X1 -Every break Run 100m -Start with an UNBROKEN Set of Max Reps -All reps must be performed in sets of 3 or more. No singles or doubles! 18 minute time cap. B. Every minute on the minute, for 20 minutes
Workout of the Day A. 4 Sets: Push Press x 3 – Rest 90 seconds B. 4 Sets: Push Jerk x 3 – Rest 90 seconds C. 4 Sets: Split Jerk x 3 (Hold the receiving position in the split for 2-3 seconds before recovering front foot first) – Rest 90 seconds D. 3 Sets:
