Workout of the Day

Workout of the Day A. Complete as many rounds and reps as possible in 20 minutes of: Run 150m 1 Round KB Complex – Left Run 150m 1 Round KB Complex – Right 1 Round of KB Complex is 5 Hang Snatch + 5 Hang Clean & Jerk + 5 Thruster

Workout of the Day A. EMOM for 20 minutes (5 Sets) Min 1 – Seated Straddle SL Leglift over DB x 10 (Over & Back = 1) Min 2 – Chin Over Bar Hold x 15-20 seconds (CTB if possible) Min 3 – Handstand Walk x 10-15m OR Nose to Wall HS Hold w/ Alt.

Workout of the Day A. 3 Sets: YTW x 5 each Seated Wallslide x 10 Prisoner Good Morning x 10 B. 4 Sets: B1: Dips x 10-12 @ 21X1 – Rest 45 seconds B2: Death March 12-16 steps – Rest 45 seconds B3: Hollow Rocks/Hold 30 seconds – Rest 45 seconds C. 2 Sets: Complete

Workout of the Day A. Ruck 60 minutes B. 3 Sets: Cat-Cow x 10 Prone Kneeling T-Spine Rotation x 5/per Couch Stretch x 60 seconds/per OR HUSTLE Day 3 Complete as many rounds and reps as possible in 20 minutes of: Assault Bike 30/20 Cals 100-Foot Suitcase Carry (Left Arm) 5 Single-Arm Deadlifts (Left Arm)

Workout of the Day A. Accumulate 5 minutes in Handstand B. Complete as many rounds and reps as possible in 20 minutes of: Single Arm DB STO Left x 20 (50/35lbs) Alt. DB Box Step Up x 20 (24/20″) Single Arm DB STO Right x 20 (50/35lbs) Alt. DB Box Step Up x 20 (24/20″)

For a video breakdown of today’s WOD, click here Workout of the Day A. 4 Sets: A1: Cyclist Squat x 8-10 @ 20X1 – Rest 45 seconds A2: Double DB Upright Row x 10-12 @ 3011 – Rest 45 seconds A3: Single Arm FLR x 30 seconds per – Rest 45 seconds B. Complete as

For a video breakdown of today’s WOD, click here Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 30 minutes of: Relay Run 1 mile Alternating DB Snatch x 100 Relay Run 1 mile Alternating DB Clean x 100 OR Run

For a video breakdown of today’s WOD, click here Workout of the Day A. 3 Sets Squat Therapy Set 1 – Feet shoulder width Heels Elevated x 5 Feet Flat x 5 Toes Elevated x 5 Set 2 – Feet Hip Width Heels Elevated x 5 Feet Flat x 5 Toes Elevated x 5 Set

Workout of the Day REST DAY

For a video breakdown of today’s WOD, click here Workout of the Day A. EMOM for 12 (4 Sets) Min 1 – V-Up x Max Reps in 45 seconds Min 2 – FLR w/ Alternating Shoulder Taps Min 3 – Jumprope 45 seconds B. 4 Sets: B1: Single Leg DB Crossbody RDL x 6-8 per