Workout of the Day

Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Erg 40 Cals SA DB Thruster x 40 (50/35lbs – switch arms every 5 reps) Pull Up x 40 (CTB if possible) Alt. DB Snatch x 40

Workout of the Day A. 3 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: SA Alt DB Box Step Up x 150 (50lbs to

Workout of the Day A. 5 Sets: Halting Clean Deadlift x 5 – Rest as needed. B. 3 Sets From the Floor Push Press x 6 – Rest 2 minutes. C. Complete the descending ladder from 10 reps to 1 of: Hang Power Clean (115/75lbs) Lateral Burpee Over Bar

Workout of the Day A. 4 Sets (From the floor. No Racks) A1: 1 1/4 Front Squat x 5 – Rest 90 seconds A2: Alt. Hanging Hip Touch x 8-10 – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Then 2 Rounds of: Sandbag Over the Shoulder x 5 Bear

Workout of the Day A. Accumulate the following: Strict Pull Up x 45 FLR 3 minutes B. 12 minutes @ 85% of: Ski or Run 150mS A DB Hang C & J x 12 (6 per @ 50/35lbs) Toes to Rings x 9 Rest 6 minutes, then: 12 minutes @ 85% of: Row 200m or

Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: Seesaw DB Press x 12-16 @ 30X1 – Rest 60 seconds B2: Staggered Stance RDL x 8 per @ 3011 – Rest 60 seconds B3: Supinated Chin Over Bar Hold x 20 seconds (CTB if possible) – Rest 60

Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (3 Rounds) for time of: Double Under x 242 Erg 150 Cals Hang Power Clean x 60 (95/65lbs) Shoulder to Overhead x 50 Front Squat x 40 Alt SA Devil Press x 30 Muscle Up x

Workout of the Day A. 2 Sets: Alt. 3pt Hip Bridge x 10 Prone Lying Snow Angel x 10 Squat Jump x 10 B. 4 Sets: B1: Broad Jump x 1.1.1 – Rest 60 seconds B2: Alt Gorilla Row x 12-16 per @ 2011 – Rest 60 seconds B3: SA OH Carry x 30m per

Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between. B. 3 Sets From the Floor Push Press x 4-6 – Rest 2 minutes. C. Complete Rounds of 21,15, and 9 for time

Workout of the Day A. 4 Sets (From the floor. No Racks.) A1: 1 1/4 Front Squat x 5 – Rest 90 seconds A2: Alt Single Leg TTB x 10-12 (Strict if possible) – Rest 90 seconds B. 3 Sets for times: Row or Bike 15/12 Cals Double DB Hang Power Clean x 5 Double