Workout of the Day A. 3 Sets: Run 200m Standing Snow Angel x 10 T Push Up x 8 Single Arm Ring Row x 4 per B. 3 Sets: Barbell Hip Thrust x 15-20 @ 20X1 – Rest 75 Seconds Assisted Russian Dip x 8-10 – Rest 75 Seconds C. 3 Sets: Supinated Barbell Bent […]
Workout of the Day A. Erg 2 Minutes, then complete 2 rounds of: Air Squat x 15 @ 30X1 (5 Wide + 5 Regular + 5 Narrow) Ground to Sky x 10 Yoga Push Up x 5 Then, 2 rounds of: RDL x 5 Hang Muscle Clean x 5 Alt Elbow Rotation x 10 Front
Workout of the Day Against a 30 Minute clock: In teams of 2, with only 1 working at a time, complete 3 Rounds for time of: Double Unders x 90 Wallball x 60 Pull Up x 30 Then: Erg as Many Cals as possible in time remaining,.
Workout of the Day A. 3 Sets: Erg x :60 Beast to Alt Leg Through x 10 Glute Bridge ISO Hold 30 Seconds Hanging Scap Circles x 5 per B. 3 Sets: Curtsy Step Down x 6-8 per Ring Support Hold 15-20 Seconds (RTO) C. 3 Sets: Seated Good Morning x 8-10 Barbell Drag Curl
Workout of the Day A. 3 Sets: Jumprope 60 Seconds SA Bottoms Up KB Carry 90/90 50ft per T Push Up x 8-10 B. 4 Sets: Press x 5 @ 20X1 – Rest 90 seconds C. 4 Sets: Push Press x 3 – Rest 90 seconds D. 4 Sets: Push Jerk x 1 – Rest
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Prisoner Good Morning x 10 B. 5 Sets: Sumo Deadlift x 3-4 @ 31X1 – Rest as needed C. Complete as many rounds and reps as possible in 10 minutes of:
Workout of the Day A. 3 Sets: Run 150m Thumbs Up Bent Reverse Fly x 12 Bar Tap x 9 B. EMOM for 10 Odd – Double Under x Max Reps in 30 Seconds Even – Pull Up x Max Reps in 30 Seconds (Strict or Kipping) C. 3 Sets: Barbell Bent Row x 8-10
Workout of the Day A. 3 Sets: Erg 15/12 Cals Dislocate x 10 PVC Assisted ATG Split Squat x 8 per Yoga Push Up x 6 B. Every 2 Minutes, for 10 (5 Sets) Front Squat x 3 @ 20X1 C. 3 Sets: Hand Assisted SL KB RDL x 10-12 per @ 30X1 – Rest
Workout of the Day In teams of 2, partners alternate full rounds to complete 8 rounds total (4 each) of: Drag Rope DU x 24 Bike 12 Cals Strict HSPU x 6 Rest/Walk 5 minutes In teams of 2, partners alternate full rounds to complete 8 rounds total (4 each) of: Bar Facing Burpee x
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: Double Under x 100 Erg 75 Cals Alt SA DB Box Step Up x 50 (50/35lbs to 24/20”) Power Clean x 25 (155/105lbs)
