Workout of the Day A. Accumulate the following: Strict Pull Up x 40 Nose to Wall Handstand Hold 3 minutes B. EMOM 20 (5 Sets) Min 1 – Erg 12-15/10-12 Cals Min 2 – Box Facing Jump Over x Max Reps Min 3 – Burpee Pull Up x Max Reps Min 4 – Rest
Workout of the Day A. Erg 8 minutes @ 80% for Cals B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 20X1 – Rest 60 seconds B2: Lateral Step Up x 6-8 per – Rest 60 seconds B3: Supinated Ring Row x 6-8 @ 2111 – Rest 60 seconds B4: Russian KBS
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 30 minutes of: Pull Up x 30 400m Relay Run (200m each) Shoulder to Overhead x 30 (115/75) 400m Relay Run Power Clean x 30 (135/95) 400m Relay Run Deadlift
Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Back Scale 20 seconds per – Rest 60 seconds A4: SA FLR x 30 seconds per – Rest 60 seconds B. For Time:
Workout of the Day A. 4 Sets: A1: Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then rest 90 seconds between sets. B. For Time: Alt.
Workout of the Day A. 4 Sets (From the floor. No Racks) A1: Front Squat x 6 @ 30X1 – Rest 60 seconds A2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. Every 6 minutes, for 18 minutes (3 Sets) Bike 15/12 Cals Double KB Front Squat x 12 (UNBROKEN) (35/26#) Double KB Front
Workout of the Day A. 3 Sets: A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds B. EMOM 20 (5 Sets) Min
Workout of the Day A. 3 Sets (No Racks) Strict Press x 5 – Rest 90 seconds B. 3 Sets (No Racks) Push Press x 5 – Rest 90 seconds C. 3 Sets for times: Row or Bike 15/12 Cals Sandbag Over the Shoulder x 5 HSPU x 15 Double Under x 50 Push Up
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 34 minutes of: 0-10:00 Medball Run 1000m (20/14lbs) Double KB Hang C&J x max reps (53/35lbs) 10-12:00 – Rest 12-22:00 Row 100 Cals Burpee Muscle Up OR Burpee CTB x Max Reps
Workout of the Day A. 4 Sets: Single Leg Wall Sit x 20 seconds per Ring Support Hold x 20 seconds Front Scale x 20 seconds per L Hang OR Tuck Hang x 20 seconds B. Every 4 minutes, for 24 minutes (6 Sets): 15/12 Cals (Row, Bike, or Ski) Goblet Squat x 15 (53/35lbs)