Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle […]
Workout of the Day A. 3 Sets: TGU x 2-3 perSupinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry x 100ft per SA FLR x 20-30 seconds per Erg 20/15 Cals C. For Time: Russian KBS x 100 -every minute on the minute peform 5 Perfect Push Ups -the workout starts with 5 Push
Workout of the Day A. 4 Sets: Strict Press x 4 @ 20X1 Rest 90 seconds B. 4 Sets: Push Press x 3 Rest 90 seconds C. 4 Sets: Push Jerk x 2 Rest 90 seconds D. 4 Sets: Split Jerk x 1 Rest 90 seconds E. 2 Sets: Row or Bike 3 minutes for
Workout of the Day A. Every 2 minutes, for 14 (7 Sets) 3 Position Clean – Pockets, Mid Thigh, Below the Knee B. 5 Sets: Front Squat x 3 @ 20X1 – Rest as needed. C. Every 4 minutes, for 16 (4 Sets) Row 400/350m Wallball x 15 (UNBROKEN)
Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: SA Ring Row x 5 per @ 3011 B. EMOM for 10 Even – Strict Pull Up x 4-6 @ 20X1 Odd – Hollow Rocks/Hold 30-40 seconds -If this rep range for the Pull
Workout of the Day A. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. B. 3 Sets: B1: SA KB OHS x 3-4 per @ 3111 – Rest 30 seconds B2: Double Under x Max Reps in 30 seconds – Rest 60 seconds C. Complete as many rounds and reps as possible
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean & Jerk x 5 (UNBROKEN) Hand Release Push Up x 10 Run 150m Rest 5 minutes, then: In teams of 2, partners alternate full rounds to complete
Workout of the Day A. 4 Sets: A1: SL RDL x 6-8 per @ 3011 – Rest 60 seconds A2: Ring Support Hold x 10-15 seconds (RTO) – Rest 60 seconds A3: Bar Tap x 10-15 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Ski, Bike, or Row for
Workout of the Day A. Every 2 minutes, for 14 minutes (7 Sets) High Hang Clean + Mid Thigh Hang Clean B. Every 90 seconds for 12 minutes (8 Sets) Split Jerk x 1 – Hold the receiving positon in the Split for 2-3 seconds before recovering Front Foot first. C. Complete as many rounds
Workout of the Day A. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. In teams of 2, complete 3 Rounds each of: Partner A – Row 250m Partner B – Double KB Front Rack Hold (53/35lbs per hand) OR Partner A – Assault Bike 550m Partner B – Bear Hug SB