Workout of the Day A. 2 Sets: For a 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 2 minutes between sets B. 12 minutes @ 85% of: Run 200m Double KB Front Rack Hold x 30 […]
Workout of the Day A. 3 Sets: Erg 15/12 Cals Alt. Cossack Squat x 10 Ground to Sky x 10 B. Every 3 minutes, for 12 (4 Sets) Front Squat x 2 @ 20X1 Rest 15-20 seconds Back Squat x 4 @ 30X1 C. Complete as many rounds and reps as possible in 12 minutes
Workout of the Day In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in 12 minutes of: Hang to Overhead x 5 (115/75lbs) Double Under x 30 Hang to Overhead x 5 Double Under x 30 Rest/Walk 6 minutes In teams of 2, partners alternate FULL ROUNDS
Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Freestanding Handstand Practice Holds/Walks 60 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: SA Alt DB Box Step Up x 150 (50lbs to 24/20″) -Every
Workout of the Day A. 4 Sets for times: Row or Bike 15/12 Cals Then 2 Rounds of: Sandbag Over the Shoulder x 5 Bear Hug Sandbag Squat x 10 Immediately followed by: Row or Bike 15/12 Cals Rest 1:1
Workout of the Day A. Erg 7 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds, then: Back Squat x 6 @ 30X1 C. In teams of 2, complete as many Cals as possible in 22 minutes In teams of
Workout of the Day A. 3 Sets: A1: Nose to Wall HS Hold 30 seconds w/ Alt. Shoulder Taps if possible A2: Alt. SL TTB x 10-12 A3: SA KB Front Rack + Farmer Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many rounds and reps in 6 minutes
Workout of the Day A. 4 Sets: A1: Snatch Grip RDL x 8-10 @ 30X1 – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Lateral Box Step Up x 6-8 per – Rest 60 seconds A4: Dual DB Push Press x 8-10 @ 30X1 – Rest 60
Workout of the Day Against a 30 minute running clock: 0-5:00 – Row or Ski 1000m 5-10:00 – SA DB Thruster x 50 (50/35lbs – Alt Arms every 5 reps) 10-15:00 – Strict Pull Up x 30 15-20:00 – Single DB Alt. Box Step Up x 50 (50/35lbs to 24/20″) 20-25:00 – Strict HSPU x
Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2020m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 20 Wallball (20/14lbs to 10/9′ target)
