Workout of the Day A. 6 Sets – Front Squat @ 20X1 3,2,1,3,2,1 – Rest 2 minutes between B. 4 Sets: B1: Weighted Pull Up x 2-3 @ 2011 OR 3-4 Negatives @ 50A1 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds C. For Time: Row 50/40 Cals Wallball x […]
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m or Row 1000m Barbell Squat x 30 Pull Up x 30 (Strict if possible) 1st Round: Back Squat @ 135/95lbs — 1st Round: Pull Up 2nd Round: Front Squat
Workout of the Day A. 3 Sets: SA Ring Row x 6-8 per @ 2011 Bear Hug Sandbag Carry 100m or Double KB Front Rack Caryy 100m HS Walk x 10-15m OR Wall Walk x 3-4 B. Every 8 minutes, for 24 minutes (3 Sets) Row 500m or Run 400m Ski 400m OR Assault Bike
Workout of the Day A. 7 Sets: Power Clean + Hang Clean + Jerk – Rest as needed. B. 5 Sets: Sumo Deadlift x 3 @ 30X1 – Rest as needed C. For Time: SA DB Hang C & J x 100 (50/35lbs) -Every minute on the minute, perform 10 Lateral Hops over the DB
Workout of the Day A. 6 Sets – Front Squat @ 20X1 3,2,1,3,2,1 – Rest 2 minutes between B. For Time: Run 800m Immediately followed by: 5 Rounds: Double DB Squat x 10 Alt. SL TTB x 10 Immediately followed by: Run 800m
Workout of the Day A. 3 Sets: TGU x 2-3 Bar Tap x 10 B. In teams of 2, complete 3 Rounds for time of: Row 60/45 Cals Farmer Carry 400m Bike 60/45 Cals Overhead Plate Carry 400m
Workout of the Day A. 3 Sets: A1: Strict Dip (Rings or Stationary) x 8-10 @ 2111 – Rest 60 seconds A2: Double Under x Max Reps in 30 seconds – Rest 60 seconds B. 3 Sets: B1: Strict Pull Up (Pronated) x 8-10 @ 2011 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 15 minutes of: Bike, Ski, or Air Runner 30/25 Cals Wallball x 30 Pull Up x 30 (CTB if possible) Rest 5 minutes, then: In teams of 2, with only
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 3-4 per False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. 4 Sets: Row 500m Rest 3 minutes between *Score is your slowest time. C. SLIPS Practice
Workout of the Day A. 6 Sets: Power Clean & Jerk x 1 Rest 10-15 seconds Hang Clean & Jerk x 1 Rest 2 minutes B. For Time: Row 1000/800m Rest 60 seconds, then: 4 RFT: Burpee Pull Up x 10 STO x 10 (UNBROKEN)