Workout of the Day

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 36 minutes of: Drag Rope Double Under x 100 Erg 80 Cals Dual DB STO x 60 Bear Hug Sandbag Carry 400m Muscle Up x 20

Workout of the Day A. 3 Sets: Alt Pistol x 6-8 Ring Pull x 5 @ 3111 KB Tater x Max Reps in 30 seconds B. For Time: Row 1000m Alt. Pistol x 50 Hang Power Clean x 30 @ 60% of 1RM PC

Workout of the Day A. 3 Sets: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Alt. Scorpion x 10 B. 4 Sets: Deficit Dual KB Sumo DL x 8-10 @ 30X1 – Rest 60 seconds SA Bottoms Up 90/90 KB Carry x 50ft per – Rest 60 seconds C. For Time:

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

Workout of the Day A. Erg 4 minutes (N/N, N/M, N/N, N/M) B. 3 Sets: Wide Grip Pull Up x 6-8 @ 3011 – Rest 60 seconds Back Scale 20 seconds per – Rest 60 seconds C. 3 Sets: Alt. Gorilla Row x 16-20 – Rest 60 seconds Burpee Broad Jump x 1.1.1 – Rest

Workout of the Day A. 3 Sets: Quadruped Hip CARs x 2 per Yoga Push Up w/ Alt Toe Touch x 8 C. 4 Sets: 1 Back Squat @ 32X1+ 3 Back Squat @ 30X1 – Rest 60 seconds Scarecrow to Press x 10 – Rest 60 seconds C. 3 Sets: Russian KBS x 21

Workout of the Day In teams of 2, with only 1 person working at a time, partners alternate movements to complet as many rounds and reps as possible in 15 minutes of: HSPU x 10 (Strict) DB Hang Power Clean x 10 Double Under x 50 Rest/Walk 5 minutes In teams of 2, with only

Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 15-20 seconds (CTB if possible) SA OH Carry 50ft per Curtsy Step Down x 6 per B. For Time: Row 250m Burpee Box Jump Over x 10 (24/20″) Run 250m Rest 2 minutes, then: Run 400m Burpee Box Jump Over x 20

Workout of the Day A. 3 Sets with PVC Snatch Grip Push Press x 10 Snatch Grip RDL x 8 OHS x8 B. 7 Sets: Slow First Pull Power Snatch x 3 + OHS x 1 @ 31X1 C. Complete as many rounds and reps as possible in 10 minutes of: KB Hang Snatch x

Workout of the Day A. 4 Sets: 1 Back Squat @ 32X1+ 3 Back Squat @ 30X1 – Rest 60 seconds Standing Snow Angel x 10-12 B. Every 5 minutes, for 20 minutes (4 Sets) Row 500m Walking Lunge x 30 steps Odd – Row/Lunge Even – Lunge/Row