Workout of the Day A. 3 Sets: Sumo Good Morning x 8-10 Prone Lying Dislocate x 8-10 FLR w/ KB Drag Through x 30-45 seconds B. Every 90 seconds, for 12 minutes (8 Sets) Halting Snatch DL + Power Snatch + OHS C. 3 Sets: Row 30/25 Cals Burpee Over the Erg x 10 Hang […]
Workout of the Day A. 3 Sets: KB Jefferson Curl x 8-10 (light load) Couch Stretch x 90 seconds per TTB x 10-15 OR Strict Hanging Knee Raise B. 3 Sets: SA FLR 20 seconds per Bent Over Reverse Fly x 12 Ring Row Hold 30 seconds C. EMOM 16 (4 Sets) Min 1 –
Workout of the Day A. 3 Sets: Alt. Cossack Squat x 8-10 Turkish Sit Up x 3-5 per B. Every 6 minutes, for 18 minutes (3 Sets): Assault Bike 2:30 for Cals *Set 1 – SA DB OH Walking Lunge x 50ft per *Set 2 – Wallball x 45 (20/14lb to 10/9′ Target) *Set 3
Workout of the Day A. 3 Sets: Yoga Push Up x 8 Prone Snow Angel x 8 Scap Pull Up x 8 Side Bridge w/Rotation x 8 per B. 3 Sets: B1: DB Bench Press x 8-10 @ 30X1 – Rest 60 seconds B2: Alt Gorilla Row x 12-16 – Rest 60 seconds C. 3
Workout of the Day A. 3 Sets: Prone Lying Dislocate x 8-10 Deck Squat x 8-10 SA Ring Row w/ Rotation x 5 per B. Every 5 minutes, for 20 minutes (4 Sets) Assault Bike 15/12 Cals Box Jump Over x 12 (24/20″) Bear Hug Sandbag Squat x 9 OR Goblet Squat x 9 As
Workout of the Day A. 7 Sets: 3-Position Snatch Rest 2 minutes between sets *High hang, mid thigh, floor B. For Time: Power Clean x 20 @ (Bodyweight/.75 BW) Run 400m Rest 3 minutes, then: Run 400m Power Clean x 20 @ (Bodyweight/.75 BW)
Workout of the Day A. 3 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB Ext. Rotation x 8-10 per @ 3010 – Rest 60 seconds B. 3 Sets: B1: Front Foot Elevated Split Squat x 6-8 per @ 30X1 – Rest 60 seconds B2: Bulgarian Ring Row x 8-10
Workout of the Day A. 7 Sets: 3 Position Snatch – High Hang, Mid Thigh, Floor – Rest 2 minutes between Sets. B. For Time: Power Clean x 20 @ (Bodyweight/.75 BW) Run 400m Rest/Walk 3 minutes Run 400m Power Clean x 20 @ (Bodyweight/.75 BW)
Workout of the Day A. 3 Sets: A1: SL RDL w/ Dual KB’s x 6-8 per @ 30X1 – Rest 60 seconds A2: Deficit Push Up x 8-10 @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Alt. SA KBS x Max Reps in 45 secnds – Rest 60 seconds B2: Ring Supoort Hold
