Workout of the Day A. Every 10 minutes, for 30 minutes (3 Sets) Bear Hug Sandbad Carry OR Double KB Front Rack Carry 100m Strict Pull Up x 10 Double Under x 30 TTB x 10 Double Under x 30 Strict HSPU x 10 Double Under x 30 Bear Hug Sandbad Carry OR Double KB […]
Workout of the Day A. Erg 6 minutes 2 Sets of: 1 minute – Easy 1 minute – Easy/Moderate 1 minute – Moderate B. 4 Sets B1: Front Squat x 5 @ 20X1 – Rest 60 seconds B2: SA Tripod Row x 8 per @ 3011 – Rest 20 seconds between arms then Rest 60
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Wallball x 50 (20/14lbs to 10/9′ target) Erg 30/25 Cals OR Relay Run 500m (250m each) Pull Up x 40 (CTB if possible) Erg 30/25 Cals OR
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps OR 1-2 Negatives @ 50A1 At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps (Use assistance if needed to achieve at least 6-8 Quality Reps. At the top of the next
Workout of the Day A. Every 90 seconds for 6 minutes (4 Sets) High Hang Power Clean x 4 @ 55-60% Rest 1 minute, then: Every 90 seconds for 6 minutes: Mid Thigh Hang Power Clean x 3 @ 65-70% Rest 1 minute, then: Every 90 seconds for 6 minutes: Power Clean x 2 @
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 as many rounds and reps as possible in 15 minutes
Workout of the Day A. Accumulate the following: 2 minutes – L Hang or Tuck Hang 2 minutes – Nose to Wall Handstand 200 Double Unders (2 minutes of practice) B. 10 minutes @ 85% of: Row 15 Strokes Double KB C&J x 9 Lateral Hop over Erg x 6 Rest/Walk 5 minutes, then: 10
Workout of the Day A. 3 Sets – From the Floor A1: Backrack Split Squat x 6-8 per @ 2110 – Rest 60 seconds (Back Foot Elevated on 4-6″ Plate) A2: Powell Raise x 8-10 per @ 2010 – Rest 60 seconds B. 3 Sets: B1: Pendlay Row x 8-10 @ 30X1 – Rest 60
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 12 minutes of: Bar Facing Burpee x 4 Ground to Overhead x 4 (115/75lbs) Bar Facing Burpee x 6 Ground to Overhead x 6 Continue in this fashion, adding 2
Workout of the Day A. Double Under x Max Reps in 2 minutes B. 3 Sets: B1: Alt. Cossack Squat x 8-10 – Rest 60 seconds B2: Y,T,W x 5 per – Rest 60 seconds C. 3 Sets: C1: Staggered Stance RDL x 6-8 per @ 3011 – Rest 60 seconds C2: Supinated Ring or