Workout of the Day

Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 3 Sets B1: RFESS x 6-8 per @ 30X0 – Rest 60 seconds B2: L Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds C. 3 Sets C1: SA KBS x 10 per – Rest 60 seconds C2: SA […]

Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row 50/40 Cals Clean (Full) x 30 (115/75lbs) Bike 50/40 Cals Pull Up x 30 (CTB if possible) -30 minute time cap -teams may sub a 600m Run with a Medicine Ball (20/14lbs)

Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds A3: Split Stance Russian KBS x 10 per – Rest 60 secondsA4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then Rest 2 minutes. B. Complete as many rounds and reps as possible in 15 minutes of: Run 150m Air Squat x 15 Deadlift

Workout of the Day A. 3 Sets: Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In teams of 2, with only 1 person working at a time, complete 2 Rounds of the following for time: Double KB Front Rack Carry OR

Workout of the Day A. Erg 4 minutes for Cals 2 minutes – Easy 2 minutes – Moderate B. 4 Sets: B1: Front Squat x 1 @ 21X1 + FS x 4 @ 20X1 – Rest 90 seconds B2: Supinated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 90 seconds C.

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Row, Bike, or Ski 80 Cals Hang Power Snatch x 60 (95/65lbs) Front Squat x 40 (95/65lbs) Muscle Up x 20

Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Chin Up (Supinated) x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Chin Ups for Max Reps (Use assistance if needed to achieve at least 8-10 Quality Reps. At the top

Workout of the Day A. 4 Sets – Ok to use Racks Press x 3 @ 20X1 – Rest 90 seconds B. 4 Sets Push Press x 3 – Rest 90 seconds C. 4 Sets Push Jerk x 3 – Rest 90 seconds D. Complete 2 Sets for times: SA KB Push Press x 20

Workout of the Day A. Every 90 seconds for 6 minutes (4 Sets) High Hang Power Clean x 4 @ 55-60% Rest 1 minutes Every 90 seconds for 6 minutes: Mid Thigh Hang Power Clean x 3 @ 65-70% Rest 1 minutes Every 90 seconds for 6 minutes: Power Clean x 2 @ 70-75% B.