Workout of the Day A. 3 Sets: SA Ring Row Hold 20 seconds per Dislocate x 10 Lateral Hops Over PVC x 10 B. In as few sets as possible, accumulate: Strict Pronated Pull Up x 30 @ 2011 *Every break, perform a 150m Run C1. Complete as many reps as possible in 10 minutes […]
Workout of the Day A. Erg 4 minutes (Nasal Only) B. 3 Sets: Quadruped Alt. Shoulder Taps Back Scale x 20-30 seconds per C. 4 Sets: CGBP x 6-8 @ 31X1 – Rest 60 seconds Dual KB Sumo Deadlift x 10-12 @ 30X1 – Rest 60 seconds D. In teams of 2, with only 1
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row, Bike, or Ski 50 Cals Pull Up x 40 (CTB if possible) Dual DB Shoulder to Overhead x 30 (50/35lbs per hand) Deadlift x 20 (225/155lbs) Drag Rope Double Under x 100
Workout of the Day A. 3 Sets: Scap Ring Row x 10 SA KB Front Rack + Farmer Carry x 100ft per B. 3 Sets: Rope Climb x 1-2 Skater Squat x 3-4 per Hollow Rocks/Hold x 30 seconds C. 6 Sets: Row, Bike, Ski 2 minutes for Max Cals Rest 1 minute between Sets.
Workout of the Day A. 3 Sets: Dislocate x 10 Snatch Grip RDL x 8 OH Squat x 10 B. 7 Sets: Slow First Pull Power Snatch x 3 + OHS x 1 @ 31X1 C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 16
Workout of the Day A. 3 Sets: Back Squat x 3-5 @ 32X1 – Rest 60 seconds Scap Push Up x 10 – Rest 60 seconds B. 3 Sets: Back Rack Split Squat x 6-8 per @ 30X1 – Rest 60 seconds Side Bridge with Rotation x 8 per – Rest 60 seconds C. 4
Workout of the Day A. 3 Sets: Bent Plate Row Hold 30 seconds Tuck Sit x 15-20 seconds (Rings or Static) B. 3 Sets: Mixed Grip Pull Up x 6-8 @ 31X1 *1st – Wide Grip Pronated *2nd – Regular Grip Pronated *3rd – Supinated C. For Time: Burpee Pull Up x 50 AbMat Sit
Workout of the Day A. Erg 3 minutes (Nasal Only) B. 3 Sets: Quadruped Shoulder CARS x 2-3 per side (Forward and Backward) Back Scale x 20-30 seconds per C. 4 Sets: Staggered Stance Dual KB DL x 6-8 per @ 30X1 – Rest 60 seconds Alt. SA DB Bench (Bottom to Bottom) x 12-16
Workout of the Day A. 3 Sets: Alt Shin Box x 10 Spiderman Lunge x 30 seconds per B. 3 Sets: TGU x 2 per Supinated Hang 20 seconds C. 6 Sets: Row, Bike, Ski 2 minutes for Max Cals Rest 1 minute between Sets. Alternate Ergs each set.
