Workout of the Day A. 3 Sets: Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In teams of 2, with only 1 person working at a time, complete 2 Rounds of the following for time: Double KB Front Rack Carry OR […]
Workout of the Day A. Erg 4 minutes for Cals 2 minutes – Easy 2 minutes – Moderate B. 4 Sets: B1: Front Squat x 1 @ 21X1 + FS x 4 @ 20X1 – Rest 90 seconds B2: Supinated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 90 seconds C.
Workout of the Day In teams of 2, with 1 person working at a time, complete as many rounds and reps as possible in 24 minutes of: Wallball x 50 (20/14 to 10/9) Medball Run 400m OR Erg 40 Cals Hang Snatch x 30 (115/75lbs) Bar Facing Burpee x 20 Double Under x 100
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Chin Up (Supinated) x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Chin Ups for Max Reps (Use assistance if needed to achieve at least 8-10 Quality Reps. At the top
Workout of the Day A. 4 Sets: Press x 3 @ 20X1 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 3 – Rest 90 seconds D. 2 Sets, each For Time: SA KB Push Press x 20 – Left Run 200m SA
Workout of the Day A. Every 90 seconds for 6 minutes (4 Sets) High Hang Power Clean x 4 @ 55-60% Rest 1:00, then: Every 90 seconds for 6 minutes (4 Sets) Mid Thigh Hang Power Clean x 3 @ 65-70% Rest 1:00, then: Every 90 seconds for 6 minutes (4 Sets) Power Clean x
Workout of the Day A. Every 10 minutes, for 30 minutes (3 Sets) Bear Hug Sandbag Carry OR Double KB Front Rack Carry 100m Strict Pull Up x 10 Double Under x 30 TTB x 10 Double Under x 30 Strict HSPU x 10 Double Under x 30 Bear Hug Sandbag Carry OR Double KB
Workout of the Day A. Erg 6 minutes for Calories 2 sets of: 1 minute – easy 1 minute – easy/moderate 1 minute – moderate B. 4 Sets: B1: Front Squat x 5 @ 20X1 – Rest 60 seconds B2: SA Tripod Row x 8 per @ 3011 – Rest 20 seconds between arms then
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: Row, Run, or Ski 2,001m Then complete as many rounds and reps as possible in time remaining of: Muscle Up x 9 OR Burpee Box Get Over
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps (Use assistance if needed to achieve at least 6-8 Quality Reps. At the top of the next
