Workout of the Day

Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) DB Side Bridge Rotations x 8 per Scap Pull Up x 8 B. 4 Sets: SA KB Upright Row x 8 Left @ 3111 – Rest 30 seconds TGU x 2 Left SA KB Upright Row x 8 Right @ […]

Workout of the Day A. 3 Sets: Erg 1 minute Bent Reverse Fly x 12 FLR w/ Alternating Shoulder Tap x 20 B. 4 Sets: CGBP x 4-6 @ 30X1 – Rest 60 seconds SL Glute Bridge x 10 per (+15 seconds of Iso Hold at top of the last rep ) C. 3 Sets:

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Erg 80 Cals OR Relay Run 800m Barbell Complex x 15 (115/75lbs) Erg 60 Cals OR Run 600m Barbell Complex x 12 Erg 40 Cals OR Run 400 Barbell Complex 9 Today’s Complex is

Workout of the Day A. EMOM for 20 minutes (5 Sets) Min 1 – Seated Straddle SL Liftover DB x 10 (Over & Back = 1) Min 2 – Chin Over Bar Hold x 15-20 seconds (CTB if possible) Min 3 – Handstand Walk x 10-15m OR Nose to Wall HS Hold w/ Alt. Shoulder

Workout of the Day A. 3 Sets w/ PVC Dislocate x 10 Snatch Grip RDL x 8 Below the Knee Hang Muscle Snatch x 8 OHS x 8 B. Every 2 minutes, for 14 minutes (7 Sets) Halting Snatch Deadlift + High Pull + Power Snatch C. Complete as many rounds and reps as possible

Workout of the Day A. 3 Sets: Alt. Shin Box x 10 Assault Bike 90 seconds (:30 easy, :30 arms only, :30 legs only) B. 3 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds SA Trap 3 Raise x 8-10 per @ 2020 – Rest 60 seconds C. 3 Sets: Backrack Split

Workout of the Day A. 2 Sets: Wide Grip Pull Up x 6-8 @ 20X1 – Rest 60 seconds Pronated Regular Grio Pull Up x 6-8 @ 20X1 – Rest 60 seconds Supinated Grip Pull Up x 6-8 @ 20X1 – Rest 2 minutes B. 20 minutes at Sustanable pace Row 15/12 Cals Farmer Carry

Workout of the Day A. 3 Sets: Dislocate x 10 3pt PVC Hinge x 10 Archer Push Up x 8-10 B. 3 Sets: CGBP x 6-8 @ 30X1 – Rest 60 seconds X Band Walk x 10-15 Steps per – Rest 60 seconds C. 3 Sets: Staggered Stance Russian KBS x 10 per – Rest

Workout of the Day In teams of 3, complete the following for time: Run 800m OR Air Runner 650m Burpee Box Jump Over x 15 (24/20″) SA DB Thruster x 30 (50/35lbs) *Waterfall start -Immediately followed by: Run 400m OR Air Runner 325m Burpee Box Jump Over x 15 (24/20″) SA Alt DB Snatch x

Workout of the Day A. 3 Sets: Hang 20 seconds (Alt Supinated/Pronated) Wallsit x 30 seconds B. 6 Sets: Against a 3 minute clock: Run 250m Erg 25/20 Cals *Max Reps -Rest 2 minutes between sets *Alternate between Air Squats and Push Ups and perform 3 Sets of each.