Workout of the Day A. 4 Sets: A1: Weighted Lateral Box Step Up x 6-8 per – Rest 60 seconds A2: Single Arm FLR (Front Leaning Rest) x 20-30 seconds per – Rest 60 seconds B. For Time: Double Under x 200 Erg Cals 150/125 Medball Box Step Up x 100 (20/14lbs to 24/20″) Toes […]
Workout of the Day A. 3 Sets: A1: Romanian Deadlift (RDL) x 8-10 @ 3011 – Rest 60 seconds A2: SA OH Carry x 60ft per – Rest 60 seconds B. 4 Sets: Agains a 3 minute clock: Double Under x 30 Air Squat x 15 Alt. DB Hang Snatch x 10 (50/35lbs) Rest 1
Workout of the Day A. 3 Sets: A1: Strict Pull Up (Pronated) x 6-8 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 20 minutes @ 85% of: Chin Up (Supinated) x 5/4 Push Up x 10/8 Erg Cals x 15/12
Workout of the Day A. 3 Sets: A1: Front Squat x 6-8 @ 31X1 – Rest 60 seconds A2: L-Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds B. Every 3 minutes, for 12 minutes (4 Sets): Run 250m Wallball x 15 (UNBROKEN) Burpee x 10
Workout of the Day Complete as many rounds and reps as possible in 12 minutes of: Row 30 Cals Thruster x 20 (45/35lbs) Pull Up x 15 Rest 6 minutes Complete as many rounds and reps as possible in 12 minutes of: Bike 15 Cals or Run 250m Plate GTO x 20 (45/35lbs) Double Under
Workout of the Day A. EMOM for 16 (4 Sets): 1: Hang 30 seconds (Alt. Supinated/Pronated) 2: Wallsit 30 seconds 3: Renegade Row 30 seconds 4: Box Jump/Step Down x 30 seconds B. 3 Sets: Row, Bike, Run, or Ski (Pick 1) 6 minutes for Max Meters @ 85% -Rest 3 minutes between. Goal is
Workout of the Day A. Test Wall Squat – see how close you can get your toes to the wall with your toes facing forward at shoulder width apart when performing an air squat. You are not allowed to make contact with the wall. B. 3 Sets: Squat Therapy Heels Elevated x 5 Feet Flat
Workout of the Day A. 3 Sets: Tall Kneeling KB Halo x 6-8 per KB Windmill x 4 per @ 3011 B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 21X1 – Rest 45 seconds B2: Side Bridge x 30-40 seconds per – Rest 45 seconds C. For Time: Row 500m +
Workout of the Day A. 3 Sets: Alt Single Leg V-Up x Max Reps in 45 seconds Reverse Fly x 8-10 @ 3011 DB External Rotation x 8-10 per @ 2011 B. Complete as many rounds and reps as possible in 20 minutes of: Hang Power Snatch x 10 (45/35lbs) OH Squat x 10 Good
Workout of the Day A. 3 Sets: A1: Front Foot Elevated Split Squats x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: FLR w/ Alternating KB Underdrag x 45-60 seconds – Rest 45 seconds B For time: Run 800m Immediately followed by: Strict Pull Up x 50