Workout of the Day A. 4 Sets: A1: Dual KB Rack Box/Bench Squats x 6-8 @30X1 *focus on the inital hinge & not losing tension once they reach the box/no rocking back. Drive up through the heels and enforce the tempo A2: Kettlebell Ballistic Row x 20 (10 per) B. 3 Sets: Against a 4:00 […]
Workout of the Day A. 3 Sets: Nose to Wall Handstand x 45-60 Seconds Alt. Pistol x 4-6 OR Skater Squat x 2-3 per Alt. Hanging Hip Touch x 6-8 OR Bar Tap x 8-10 B. Complete as many rounds and reps as possible in 20 minutes of: “Mary” HSPU x 5 Alt. Pistol x
Workout of the Day A. Every 7 minutes, for 28 minutes (4 Sets) Row 500/450m Wallball x 30 (20/14lbs to 10/9′ Target) Double Under x 75 OR TTB x 20 -Alt. between Dubs & TTB each set to perform 2 of each.
Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + OHS B. In teams of 2, partners alterante full rounds to complete as many rounds and reps as possible in 12 minutes of: Double Under x 25 Hang Power Snatch x 10 (75/55#) OH Squat x 5
Workout of the Day A. 3 Sets: A1: Wide Grip Pull Up x 6-8 @ 30X1 – Rest 60 seconds A2: KB Deadbug x 30-45 Seconds – Rest 60 seconds B. 3 Sets: B1: Supinated Bent Barbell Row x 6-8 @ 31X1 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds
Workout of the Day A. 3 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: SA Half Kneeling Filly Press x 6-8 per @ 21X1 – Rest 60 seconds B. 3 Sets: B1: Cyclist Back Squat x 6-8 @ 20X1 – Rest 60 seconds B2: DB Deficit Push Up x Max
Workout of the Day “Nate” Complete as many rounds and reps as possible in 20 minutes of: Muscle Up x 2 HSPU x 4 KBS x 8 (70/53#)
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… SA DB OH + Front Rack Walking Lunge x 50ft B. 3 Sets: Row 500m
Workout of the Day A. EMOM for 12 (3 Sets) 1 – Strict HSPU x Max Reps in 45 seconds – Rest 60 seconds 2 – Row 45 seconds for Cals (No Straps) 3 – Double Under x Max Reps in 45 seconds 4 – Rest B. In teams of 2, partners alternate full rounds
Workout of the Day A. 8 Sets: 3 Postion Power Snatch – Pockets, Mid Thigh, Floor B. 4 Sets: Against a 3 minute clock: Row 25/20 Cals Bar Facing Burpee x 10 OHS x max reps Rest 3 minutes between sets
