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: B1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds B2: DB External Rotation x 8-10 per @ 2020 […]
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets): Tall Clean x 4 1st – 2″ drop in receiving position 2nd – 4″ drop in receiving 3rd – 6″ drop in receiving 4th – Bottom 5th – Bottom B. 4 Sets: Front Squat x 1 @ 31X1 + Front Squat x
Workout of the Day A. 3 Sets: A1: Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible) – Rest 60 seconds A2: Perfect Push Up x 5-7 @ 51A1 – Rest 60 seconds A3: SA KB Front Rack Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (UNBROKEN to 10/9′ target) Muscle Up OR Burpee Pull Up x max reps in
Workout of the Day n teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 24 minutes of: Erg 50 Cals Pull Up x 40 Shoulder to Overhead x 30 (115/75lbs) Clean x 20 (115/75lbs) (Full) Double Under x 100
Workout of the Day A. 4 Sets: A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds A3: Ring Support Hold x 20 seconds – Rest 45 seconds A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps
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. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
Workout of the Day A. 5 Sets: Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front SquatsS et 4 – 4 Power Cleans (85%
Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds A2: Regular Grip Pronated Pull Up x 6-8 @ 20X1 – Rest 60 seconds B. EMOM for 20 1 – Erg for Max Cals in 45 seconds 2 – Burpee Pull Up OR Burpee
Workout of the Day A. 3 Sets: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 3 Man-Makers