Workout of the Day

Workout of the Day A. 3 Sets: PVC Only Dislocate x 8 Snatch Grip RDL x 8 Below the Knee Hang Muscle Snatch x 8 OHS x8 B. 6 Sets: 3-Position Power Snatch -Pockets, Mid thigh, Floor C. 2 Sets: Run 400M 1 PS + 4 OHS 2 PS + 3 OHS 3 PS + […]

Workout of the Day A. 3 Sets SA KB Front Rack + DB Overhead Carry x 50ft per Yoga Push Up x 8 B. 3 Sets: Half Kneeling Filly Press x 6-8 per @ 30X1 – Rest 60 seconds Front Scale 20 seconds per – Rest 60 seconds C. In teams of 2, complete the

Workout of the Day A. 3 Sets: Pendlay Row x 8-10 @ 30X1 – Rest 60 seconds SL Glute Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets: SA Tripod Row x 6-8 per @ 30X1 – Rest 60 seconds Hollow Rocks/Hold x 30 seconds – Rest 60 seconds C. Erg 16

Workout of the Day A. In teams of 2, complete 2 Rounds each of: Partner A – World’s Greatest Stretch x 3-4 per side Partner B – Erg (Easy/Moderate) B. 4 Sets: Back Squat x 4-6 @ 30X1 – Rest 60 seconds DB Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds C.

Workout of the Day In teams of 2, with only 1 working at a time, complete 2 Rounds for time of: Hang Power Clean x 30 (115/75lbs) Erg 60 Cals STO x 30 (115/75lbs) Erg 60 Cals Alt. Front Rack Reverse Lunge x 30 (115/75lbs) Erg 60 Cals *36 minute time cap.

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 False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. In teams of 2, with only 1 working at a time, complete the following for time:

Workout of the Day A. 3 Sets: Sumo Deadlift x 6-8 @ 30X1 – Rest 60 seconds Ring Face Pull x 12-15 – Rest 60 seconds B. 3 Sets: SA Half Kneeling Press x 8-10 per @ 21X1 – Rest 60 seconds Death March x 12-16 Steps C. 4 Sets: Complete as many rounds and

Workout of the Day A. 3 Sets: Quadruped Hip CARs x 2 per Dislocate x 10 B. 4 Sets: Back Squat x 4-6 @ 30X1 – Rest 60 seconds Tall Kneeling Muscle Snatch x 15-20 w/PVC C. EMOM for 16 (4 Sets) Min 1 – Double Under x 40-50 Min 2 – Front Squat x

Workout of the Day A. 3 Sets: Pendlay Row x 8-10 @ 30X1 – Rest 60 seconds X Band Walk x 10-15 Steps per B. Bike 12 minutes for Cals At 0, 3, 6, and 9:00 perform 10 Supinated Ring Rows (As Horizontal As Possible) Rest/Walk 3 minutes C. Row or Ski 12 minutes for

Workout of the Day A. In teams of 2, complete 3 Rounds each of: Partner A – Row 60 seconds (No Straps – Incremental Increase of pace each Round) Partner B – Y,T,W x 5 per B. 3 Sets: CGBP x 6-8 @ 30X1 – Rest 60 seconds Double Under x Max Reps in 30