Workout of the Day Against a 30 Minute clock, rotate stations every 5 Minutes to complete the following: Station 1 – Row 1000/800m Station 2 – Goblet Squat x 50 Station 3 – Strict Chin Up x 30 Station 4 – Burpee w/ 2 Hand Touch to Target x 50 Station 5 – Box Jump […]
A. 3 Sets: Jumprope 60 Seconds Seated External Rotation x 8-10 per @ 2020 Tall Plank to Alt. Toe Touch x 8-10 B. EMOM x 3 Every 2 minutes, for 6 (3 Sets) Press x 4 Rest 1 minute Every 2 minutes, for 6 (3 Sets) Push Press x 3 Rest 1 minute Every 2
Workout of the Day A. 3 Sets: Erg 15/12 Cals Scap Push Up x 10 YTW x 5 B. 3 Sets: Pronated Chin Over Bar Hold x 15-20 Seconds (CTB if possible) Sumo Good Morning x 8-10 @ 30X1 C. In teams of 2, with only 1 woring at a time, complete as many Rounds
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Prone Lying Dislocate x 10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: OHS x 3 @ 30X1 Rest 90 Seconds C. 3 Sets: Front Squat x 4 @ 20X1 Rest 90 Seconds D. 3 Sets:
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many Rounds & Reps as possible in 12 Minutes of: Burpee Box Get Over x 6 (48/40) Erg 12 Cals Drag Rope Double Under x 24 Rest 6 minutes, then: In teams of 2, partners alternate MOVEMENTS to complete as many
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 on + 10 rest x 2) Toy Soldier x 12 Steps Prone Snow Angel x 8 YTW x 4 B. 4 Sets: 1-1-2 DB Bench Press x 6-8 reps – Rest 60 seconds Walking Lunge x 30 Steps @ 2010 – Rest 60 Seconds
Workout of the Day A. 3 Sets: Jump Rope x :60 Standing Snow Angel x 10 Assisted Split Squat x 8/per SA Bottoms Up 90/90 Carry x 50 feet per B. 3 Sets: Strict Press x 3-4 @ 30X1 – Rest 90 seconds C. 3 Sets: Pause Push Press x 2-3 – Rest 90 seconds
Workout of the Day A. 3 Sets: Row 20/16 Cals (No Straps @ Rate 20-22) Cat Cow x 10 Thread the Needle 30 Seconds per Bodyweight Single Leg RDL x 8 per B. 5 Sets: Segmented Snatch Deadlift x 3-5 – Pause 2″ off the floor, at the Knee and at the Pockets – Rest
Workout of the Day A. 2 Sets: Run 150m Dislocate x 10 Scap Pull Up x 8 Yoga Push Up x 6 Jump Rope x :30 B. Complete AMRAP in 2:00 Double Unders C. For Time: 1–10 Strict Pull Up 10-1 Burpee w/ 2 Hand Touch to 6″ Target Run 150m OR Erg 10 Cals
Workout of the Day A. Erg 4 Minutes – Nasal Only B. 3 Sets: Half Kneeling Hip CAR’s x 5 per Childs Pose w/ Lat Stretch x 60 Seconds Standing Ankle Rocks x 30-45 Seconds per Prisoner Air Squat x 15 (5 Wide + 5 Regular + 5 Narrow Stance) B. 4 Sets: Front Squat
