Workout of the Day

Workout of the Day A. 7 Sets: 1 Clean Lift Off + 1 Halting Clean DL + 1 Hang Power Clean from Below the Knee B. 3 Sets – From the Floor Press x 3 – Rest 90 seconds C. 3 Sets – From the Floor Push Press x 5 – Rest 90 seconds D. […]

Workout of the Day A. 3-4 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 OR Negative x 2-3 @ 50A1- Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Alt. SL V Up x 30-45 seconds – Rest 60 seconds B. EMOM for 20 1

Workout of the Day 10 minutes @ 85% of: Double Under x 25 Row 15 Strokes Burpee x 5 Rest 5 minutes, then: 10 minutes @ 85% of: Run or Ski 150m OR Bike 300m DB Hang Snatch x 10 (5 per) Burpee x 5 Rest 5 minutes, then: 10 minutes @ 85% of: Air

Workout of the Day A. Bike or Row 6 minutes for Cals @ 80% B. 4 Sets (From the floor. No Racks) B1: Front Squat x 4 (1 @ 31X1 + 3 @ 20X1) – Rest 90 seconds B2: Renegade Row x 6-8 per @ 2011 – Rest 90 seconds C. 2 Sets for times

Workout of the Day Against a 30 minute running clock: 0-15:00 Double Under x 100 3 Rounds of DT Double Under x 100 2 Rounds of DT Double Under x 100 1 Round of DT 15-30:00 Erg 100/80 Cals As many rounds and reps of Cindy or Mary in the time remaining. *1 Round of

Workout of the Day A. 4 Sets: A1: Alt. Single Leg TTB x 8-10 – (Strict if possible) OR Alt Single Leg V-Up x 12-16 – Rest 60 seconds A2: Reverse Plank 20-30 seconds – Rest 60 seconds A3: Side Bridge 30 seconds per – Rest 60 seconds B. 4 Sets: Against a 3 minute

Workout of the Day A. 3 Sets – From the Floor Press x 3 – Rest 90 seconds B. 3 Sets – From the Floor Push Press x 5 – Rest 90 seconds C. 4 Sets Halting Clean Deadlift x 5 – Rest as needed. D. Complete as many rounds and reps as possible in

Workout of the Day A. 3 Sets: A1: Weighted Pull Up (Pronated) x 3-4 @ 2010 or Negatives x 2-3 @ 50A1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A3: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. Complete as many

Workout of the Day A. Accumulate the following: Wall Walk x 15 Back Scale 2 minutes per leg B. EMOM for 25 minutes (5 Sets) 1 – Run 150m 2 – SA Alt. Devil Press x Max Reps in 40 seconds 3 – Double Under x Max Reps in 40 seconds 4 – Erg 12-15/10-12

Workout of the Day A. 3 Sets: A1. Alt. Front Rack Reverse Lunge x 12-16 @ 30X0 – Rest 60 seconds A2: Strict Chin Up (Supinated) x 8-10 @ 2011 – Rest 60 seconds B. 3 Sets B1: Cyclist Squat x 8-10 @ 31X1 – Rest 60 seconds B2: Single Arm Ring Row x 6-8