Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1- Muscle-Ups x Max Reps in 45 seconds (Low Ring Muscle Up Progression x 3-4 reps) Station 2 – Bike 500m Station 3 – Wall Walk x 2-3 B. Complete as many Cals as possible in 10 minutes of: […]
Workout of the Day A. 5 Sets: Deficit Sumo Deadlift x 3-4 @ 30X1 – Rest as needed B. 3 Sets: Complete as many rounds and reps as possible in 6 minutes of: Erg 15/12 Cals Russian KBS x 12 Box Jump/Step Down x 9 TTB x 6 Rest 1 minute between and pick up
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 2 @ 20X1 B. 3 Sets – From the Floor B1: Alt. Front Rack Reverse Lunge x 12 steps @ 2010 – Rest 90 seconds B2: Pendlay Row x 6-8 @ 3011 – Rest 90 seconds C. 4 Sets:
Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3 Strict HSPU x 6 Erg 12 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible
Workout of the Day A. 4 Sets: Nose to Wall HS Hold x 30-45 seconds Alt. Cossack Squat x 10 Supinated Hang 30 seconds Double Under x 30-45 seconds B. Complete as many rounds and reps as possible in 14 minutes of: Erg 12/10 Cals Alt. SL TTB OR Alt. SL V-Up x 8 Double
Workout of the Day A. In teams of 2, with only 1 person working at a time, complete the following for time: Burpee w/ 2 Hand Touch to 6″ Target x 100 Alt. Medball Step Up x 200 (20/14lbs to 24/20″) Double Under x 300 Bear Hug Sandbag Carry 400m or Double KB Front Rack
Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 2: Row 200/150m (No Straps) Station 3: Wall Walk x 2-3 B. EMOM for 10: Odd –
Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 Rest :30, then: Wallball x 15 (UNBROKEN) Rest 2:00 between sets B. Every 6 minutes, for 24 minutes (4 Sets): Assault Bike 30 seconds (Hard Effort) Rest 2:30, then: Alt. SA Devil Press x max reps in 60 seconds (50/35lbs) Rest 2
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: Muscle Up x 3 Burpee Box Get Over x 5 (48/40″) TTB x 7 Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many
Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5 per @ 3011 Staggered Stance SA KBS x 5 per Alt. Jump Lunge x 10 C. Teams of 3, complete 3 Rounds for Time of: Row 500/400m
