Workout of the Day A. 3 Sets: Row or Bike 60 seconds Fire Hydrant x 8 per Single Leg Ground to Sky x 8 per B. 2 Sets: Sumo Stance Air Squat x 5 @ 3111 Regular Stance x 5 @ 3111 Narrow Stance (Toes Forward) x 5 @ 3111 C. 6 Sets: Back Squat […]
Workout of the Day A. 3 Sets; A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Handstand Walk 10-15m OR Wall Walk x 3-5 – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: Row 500m -Rest 2 minutes, then: Row 1000m -Rest 4
Workout of the Day A. 3 Sets: Run 150m Cat-Cow x 10 Prone Kneeling T-Spine Rotation x 5 per B. 5 Sets: Sumo Deadlift x 3 @ 30X1 – Rest 90 seconds DB Planche Press x 8-10 – Rest 60 seconds C. In teams of 2, with only 1 working at a time, complete 3
Workout of the Day A. 3 Sets: Erg 60 seconds Alt. Shin Box x 8 Yoga Push-Up x 8 B. 3 Sets: Kickstand Squat x 8 per @ 3011 – Rest 60 seconds SA Farmer Carry 100ft per – Rest 60 seconds C. 3 Sets: Alt. Cossack Squat x 8 – Rest 60 seconds Turkish
Workout of the Day A. 3 Sets: Hollow Rocks/Hold 30 seconds Nose to Wall Handstand Hold 30 seconds 3pt PVC Hinge x 10 B. 3 Sets: Dislocate x 10 Prisoner Archbody Pulse x 30 seconds Supinated Hang 30 seconds C. For Time: Row or Bike 40 Cals RKBS x 40 Row or Bike 30 Cals
Workout of the Day Memorial Day Murph For Time: Run 1 mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 mile “Smurph” Run 800m 50 Pull Ups 100 Push Ups 150 Air Squats Run 800m “Partner Murph” Relay Run 1 mile Alternate 20 Rounds of Cindy: 5 pull ups, 10 push ups.
Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Sumo Good Morning x 8 @ 3011 – Rest 60 seconds A4: FLR x 45-60 seconds – Rest 60 seconds B1. For Time:
Workout of the Day A. 3 Sets: Jump Rope 60 seconds Cat-Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate x 10 B. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 -Rest 60 seconds Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch x
Workout of the Day A. 3 Sets: Run 150m Alt Cossack Squat x 10 Hi/Lo Plank 30 seconds B. 5 Sets: CGBP x 2-3 @ 30X1 – Rest 60 seconds Back Scale 20-30 seconds per – Rest 60 seconds C. Against a 15 minute clock: Run 1 Mile Complete as many rounds and reps of
Workout of the Day A. 3 Sets: Erg 60 seconds T Spine Extension 45 seconds Wrist Extension 30 seconds Supinated Ring Row Hold 15 seconds B. 3 Sets: Active Arch Row (Bar or Rings) x 6-8 @ 3011 – Rest 60 seconds Supinated Grip SA Farmer Carry x 50ft per – Rest 60 seconds C.
