Workout of the Day

Workout of the Day A. 4 Sets: A1: Strict Pull Up x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. 20 minutes @ 85% Strict Chin Up x 5/4 Push Up x 10/8 Erg 15/12 Cals

Workout of the Day A. 4 Sets: A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: SA Farmer Carry 100ft per – Rest 60 seconds B. 3 Sets for times: Wallball x 15 (UNBROKEN) Run 250m Wallball x 15 (UNBROKEN) Run 250m Rest 2 minutes bertween.

Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3 Hang Power Snatch x 6 (UNBROKEN) Erg 12 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds

Workout of the Day A. 4 Sets: A1: Wtd Walking Lunge x 16 steps @ 2010 – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1- Rest 60 seconds A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3

Workout of the Day A. 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. B. 4 Sets: A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020

Workout of the Day A. 8 Sets: High Hang Clean x 1 + Front Squat x 3 – Rest as needed B. 5 Sets: Run 250m UNBROKEN Wallball x 15 Rest 1:1

Workout of the Day A. 5 Sets: Strict Chest to Bar Pull Up x 3 @ 20X1 – Rest as needed. B. Accumulate 30 Strict Pull Ups @ 20X1 in as few Sets as possible. Must be performed in Sets of 2 or more Reps per Set. NO SINGLES. -Perform 30 Hollow Rocks every time

Workout of the Day A. EMOM for 12 (4 Sets) 1 – Wall Walk x 2-3 2 – Row 20 Strokes (No Straps) 3 – Double Under x Max Reps in 30 seconds B. Every 4 minutes, for 16 minutes (4 Sets) Double Under x 30 Row 250m RKBS x 20 (UNBROKEN)

Workout of the Day In teams of 3 partners will work together to complete a total of 5 rounds each of: Row 500m, Ski 500m, Run 400m, or Bike 1000m Bar Facing Burpee x 5 + Hang Power Snatch x 5 + OHS x 10 (95/65lbs) Farmers Carry x 60m (53/44) All athletes may be

Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the