Workout of the Day A. Rogue Bella Complex Challenge 1 Clean + 1 STO + 1 Front Squat + 1 STO B. 5 Sets: Back Squat x 3 @ 30X1 – Rest 60 seconds DB Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds C. 5 Rounds for time of: Run 150m Double […]
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per Ring Face Pull x 8-10 B. 3 Sets: Alt. KB Halo from the Hip x 8 Cyclist Squat w/ Goblet Hold x 8-10 @ 31X1 Reverse Plank 20-30 seconds C. EMOM
Workout of the Day A. 3 Sets: Run 150m Cat-Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate x 10 B1. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1 minute between EMOMS B2. Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch
Workout of the Day A. 2 Sets: Erg 1 minute World’s Greatest Stretch x 5 Left Erg 1 minute World’s Greatest Stretch x 5 Right B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Half Kneeling Shoulder CARs x 5 per C. 3 Sets: RFESS x 6-8 per @ 30X1 -Rest
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) Side Lying T Spine Rotation x 5 per SA Plate Pinch Farmer Carry x 100ft per B. 3 Sets: Pull Up (Pronated) x Max Reps @ 20X1 – Rest 60 seconds Box Ankle Mobility 1 minute per side C. In
Workout of the Day A. 3 Sets: Erg 1 minute Scap Pull Up x 5 Hi/Lo Plank 30 seconds B. 4 Sets: CGBP x 3-4 @ 30X1 – Rest 60 seconds SL Glute Bridge w/ Hip Abduction x 20-30 seconds per – Rest 60 seconds C. 3 Sets: Deficit Blocked Push Up x 6-8 @
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 15 minutes of: Run 150m Alt. SL TTB x 12 Front Squat x 9 (115/75lbs) Rest/Walk 5 minutes, then: In teams of 2, partners alternate FULL Rounds to complete as many rounds and reps
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) B. 2 Sets for max reps:
Workout of the Day A. 3 Sets: Dislocate x 8 Snatch Grip RDL x 8 Below the Knee Hang Power Snatch x 8 OHS x 8 B. Every 2 minutes, for 14 minutes (7 Sets) Mid Thigh Hang Power Snatch + Power Snatch + OHS C. In teams of 2, with only 1 person working
Workout of the Day A. 3 Sets: Bike or Row 1 minute Quadruped Hip CARs x 2 per Alt Scorpion x 8 B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Standing Shoulder CARs C. 3 Sets: Dual KB Drop Lunge x 8 per @ 20X1 – Rest 30 second between
