Workout of the Day A. 3 Sets: Row or Bike 60 seconds Alt. Spiderman Lunge w/ Hip Lift and Rotation x 3-4 per B. 3 Sets: Seated Box Jump x 1.1.1 – Rest 2-3 seconds between jumps; 90 seconds between sets C. Build to a 1RM Back Squat Set 1 – 50% of possible 1-RM […]
Workout of the Day A. 3 Sets: Run 150m Alt. Tall Plank to Pike Toe Touch x 12 Cat Cow x 9 B. 3 Sets: KB Halo x 3-4 per direction Blocked Push Up x 3-4 @ 4011 C. Every 7 minutes, for 28 minutes (4 Sets) Row or Bike 20/15 Cals Double Under x
Workout of the Day A. 3 Sets: Jumprope 45 seconds 3pt PVC Hinge x 10 Bar Tap x 10 B. 5 Sets: Power Clean x 1.1.1 – Rest 2-3 seconds between singles “Tall” Box Jump x 1.1.1 – Rest 1-2 seconds between jumps then Rest 90-120 seconds between Sets. C. Helen – 3 Rounds For
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 30 minutes of: Power Snatch x 30 (95/65lbs) Erg 50/40 Cals OHS x 30 (95/65lbs) Erg 50/40 Cals Lateral Burpee Over the Bar x 30 Erg 50/40 Cals
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. 3 Sets: Bike or Row 1 minute Quadruped Hip CARs x 2 per Alt Scorpion x 8 B. 2 Sets: Sumo Stance Air Squat x 3 @ 3131 Regular Stance x 3 @ 3131 Narrow Stance (Toes Forward) x 3 @ 3131 C. 6 Sets: Back Squat @ 30X1 Set
Workout of the Day A. 3 Sets: Jumprope 45 seconds Side Bridge 30 seconds per Hang from Bar 20 seconds B. 4 Sets: Incline Batwing Row x 6-8 @ 30X1 – Rest 60 seconds Hollow Hold/Rocks 30 seconds – Rest 60 seconds C. 3 Sets: SA Ring Row w/ Rotation x 6-8 per -Rest 60
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) 90/90 Prisoner Good Morning x 5 per Yoga Push Up x 5 B. 4 Sets: A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA OH Carry x 50ft per – Rest 60 seconds C. Complete as many reps as possible
