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. 4 Sets: Strict Press x 3 – Rest 90 seconds B. 4 Sets: Push Press x 3 – Rest 90 seconds C. 4 Sets: Push Jerk x 3 – Rest 90 seconds D. Complete as many rounds and reps as possible in 15 minutes @ 85% of: Strict Deficit HSPU
Workout of the Day A. 3 Sets – From the Floor A1: Backrack Split Squat x 6-8 per @ 2110 – Rest 60 seconds (Back Foot Elevated on 4-6″ Plate) A2: Powell Raise x 8-10 per @ 2010 – Rest 60 seconds B. 3 Sets: B1: Pendlay Row x 8-10 @ 30X1 – Rest 60
Workout of the Day In teams of 2, with only 1 person working at a time 0-10:00 Erg 100/80 Cals Double Under x 150 Wall Walk x Max Reps in time remaining 10-15:00 – Rest 15-25:00 Farmer Carry 400m Alt. SA KBS x 60 Alt. Box Step Up w/ Goblet Hold x Max Reps in
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many Reps as possible in 32 minutes of: Complete as many reps as possible in 8 minutes of the following Barbell Complex: Power Clean x 3 Hang Clean (Full) x 2 Thruster x 1 -Rest/Walk 4 minutes:
Workout of the Day A. 3 Sets: Hang x 30 seconds Wall Walk x 2 Run 100m B. 3 Sets: B1: Alt. Cossack Squat x 8-10 – Rest 60 seconds B2: Y,T,W x 5 per – Rest 60 seconds C. 3 Sets: C1: Staggered Stance RDL x 6-8 per @ 3011 – Rest 60 seconds
Workout of the Day A. 7 Sets: 1 Clean Lift Off + 1 Halting Clean DL + 1 Hang Power Clean from Below the Knee Pause 2 inches off the floor. Reset. Perform the Halting Clean DL to Mid Thigh. Return the bar to the floor and reset. Then perform a Clean Deadlift and rebend
Workout of the Day A. 3-4 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 OR Negative x 2-3 @ 50A1- Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Alt. SL V Up x 30-45 seconds – Rest 60 seconds B. EMOM for 20 1
Workout of the Day 10 minutes @ 85% of: Double Under x 25 Row 15 Strokes Burpee x 5 Rest/Walk 5 minutes, then: 10 minutes @ 85% of: Run or Ski 150m OR Bike 300m DB Hang Snatch x 10 (5 per) Burpee x 5 Rest/Walk 5 minutes, then: 10 minutes @ 85% of: Air
Workout of the Day A. Bike or Row 6 minutes for Cals @ 80% B. 4 Sets (From the floor. No Racks) B1: Front Squat x 4 (1 @ 32X1 + 3 @ 20X1) – Rest 90 seconds B2: Alt. Renegade Row x 12-16 per @ 2011 – Rest 90 seconds C. 2 Sets, each
