Workout of the Day

Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 90 seconds B. EMOM for 20 minutes (5 Sets) Min 1 – Row 15/12 Cals Min 2 – Deadlift x 7 TnG […]

Workout of the Day A. 3 Sets: TTB x 10-15 SL KB RDL x 6-8 per@ 30X1 Double Under x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up x 10

Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 6-8 per @ 2020 -Rest 60 seconds B. Every 10 minutes, for 30 minutes (3 Sets) Run 400m or Bike 1000m 1 Power Clean + 4 Front Squats 2 Power Cleans

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest 5 minutes, then: In teams of 2, partners alternate movements to complete as many rounds and

Workout of the Day Hit & Run 12 Days of Christmas 1 – Snatch (Full) 115/75lbs 2 – Muscle Ups 3 – Box Jumps (30/24″) 4 – Strict HSPU 5 – Front Squat (115/75lbs) 6 – Hang Power Clean (115/75lbs) 7 – Deadlift 8 – Alt Pistol 9 – Burpee over the DB 10 –

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 Back Squat x 6 @ 30X1 C. Every 6 minutes, for 24 minutes (4 Sets) Alternating SA Devil Press x 10 Assault Bike or

Workout of the Day A. 3 Sets: Bar Tap x 10 Erg 15/12 Cals Jumprope 30 seconds – (Heavy Rope Singles) B. 3 Sets: B1: Tall Kneeling Filly Press x 8-10 per @ 2111 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds C. 3 Sets: C1: Strict Chin Up (Supinated)

Workout of the Day A. 4 Sets: A1: Snatch Grip RDL x 6-8 @ 3111 – Rest 60 seconds A2: SA Farmer Carry 100ft – Left A3: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds A4: SA Farmer Carry 100ft – Right B. Complete as many rounds and reps as possible

Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 24 Erg 12 Cals Strict HSPU x 6 (Deficit if possible) Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds

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… Single DB Alt Box Step Up x 20 (50/35lb to 24/20″) B. For Time: Row