Workout of the Day A. 3 Sets w/ PVC Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 B. 8 Sets: Halting Snatch DL + Mid Thigh Hang High Pull + Hang Power Snatch – Rest as needed. C. Complete 3 Rounds for time of: Alt. SA DB Hang Snatch x 20 Run […]
Workout of the Day A. 3 Sets: SL Glute Bridge w/ Hip Abduction x 5 per Lower To Bottom of Ring Dip and Hold 10-15 seconds Jumprope 60 seconds (20 on/10 off x 2) B. Every 10 minutes, for 40 minutes (4 Sets): Double Under x 50 Row 400m Alt. DB Box Step Up x
Workout of the Day A. 3 Sets: SA Ring Row x 5 per @ 3211 Push Up x 5 @ 41A1 B. 3 Sets: Batwing Row x 8-10 @ 30X1 Hi/Lo Plank 30-45 seconds C. Complete as many rounds and reps as possible in 20 minutes of: Strict Chin Up x 5/4 Push Up x
Workout of the Day A. 3 Sets: Erg 14 Cals Alt. SA KBS x 12 Alt. Cossack Squat x 10 B. 5 Sets: Front Squat x 1 @ 20X1 – Rest 15-20 seconds, then: Back Squat x 2 @ 30X1 – Rest 2 minutes between sets C. Complete the following for time: 30-20-10 reps of
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Double Under x 300 Erg 150/120 Cals -The Dubs and Cals can be split anyway you want. Then alternate full rounds to complete a total of 10 (5 each) of: Hang Power Snatch x
Workout of the Day A. 3 Sets: Bar Tap x 10-15 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of: Row 100 Cals Sandbag Over the Shoulder x
Workout of the Day A. 5 Sets: Front Squat x 1 @ 20X1 Rest 15-20 seconds Back Squat x 2 @ 30X1 Rest 2 minutes B. Every 8 minutes, for 24 minutes (3 Sets) Double Under x 50 Row 400m Thruster x 30 (45/35lbs) Run 200m Pull Up x 15 (CTB if possible) Choose a
Workout of the Day A. 3 Sets: A1: Ring Support Hold 15-20 seconds – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. EMOM for 20 (5 Sets) Minute 1 – AA Bike 10-15/9-12 Cals Minute 2 – KBS x 15-20 (UNBROKEN) Minute 3 – Burpee Box Get Over
Workout of the Day A. 2 Sets: For max reps A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 60 seconds A2: Strict Pull Ups (Pronated) – Rest 60 seconds A3: Strict Chin Ups (Supinated) – Rest 60 seconds Rest 2 minutes between sets -If you’re using assistance, use the same level of assistance for every
Workout of the Day A. Erg 6 minutes (Nasal Only) B. 3 Sets: Halting Snatch Grip DL x 4-6 – Rest 60 seconds SA Half Kneeling Press x 6-8 per – Rest 60 seconds C. 3 Sets: Staggered Stance RDL x 6-8 per – Rest 60 seconds FLR w/ Alternating KB Drag Through 30 seconds
