Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many Rounds & Reps as possible in 12 Minutes of: Muscle Up x 3 Strict HSPU x 6 RKBS x 12 Rest/Walk 6 Minutes Then partners alternate FULL ROUNDS to complete as many Rounds & Reps as possible in 12 Minutes […]
Workout of the Day A. 3 Sets: Run 150m Supinated Hang from Bar 15-20 Seconds Scap Pull up x 10 Half Kneeling Adductor Rock Back x 8-10 per B. 3 Sets: Narrow Grip Chin Up x 6-8 @ 21X1 – Rest 60 Seconds Alt. Cossack Squat x 10-12 – Rest 60 Seconds Dual DB Bicep
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) YTW x 5 PVC Assisted Split Squat x 10 per Dislocate x 10 B. 3 Sets: SA DB Push Press x 2 @ 30X1 + TGU x 2 – Left Hollow Hold x :30 SA DB Push Press
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 @ 30X1 – Rest 90 Seconds D.
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Hi/Lo Plank 30 Seconds Hanging Scap Circles x 5 per B. 3 Sets: Side Plank w/ Powell Raise x 8-10 per @ 2020 3 Way Calf Raise x 21 (7 Toes In + 7 Toes Out + 7
Workout of the Day A. 3 Sets: Row 20/15 Cals (No Straps @ Rate 20-22) Alt. Scorpion x 10 Lateral Box Step Up x 5 per RDL x 8-10 (45/35lbs) B. 3 Sets: “Tall” Box Jump/Step Down x 1.1.1 Rest 2-3 Seconds between Jumps and then 60-90 Seconds between Sets C. 4 Sets: Deadlift x
Workout of the Day In teams of 2, complete the following for time: Strict Pull Up x 60 OHS x 50 (95/65) Medball Relay x 400m TTB x 60 Front Squat x 50 (115/75) Medball Relay x 400m Kipping Pull Up x 60 (CTB if possible) Back Squat x 50 (135/95) Medball Relay x 400m
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Seated DB External Rotation x 8-10 per @ 2020 T Push Up x 8 B. 3 Sets: CGBP x 4 @ 21X1 – Rest 15-20 Seconds Regular Grip Bench Press x 4 @ 30X1 – Rest 15-20 Seconds
Workout of the Day A. 3 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Yoga Push Up x 6-8 KB Calf Smash 45-60 Seconds per B. For Quality: Perform 24 Strict HSPU in 4 Sets or less Run 150m every break in the Strict HSPU C. In teams of 2, with only
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Bodyweight Crossbody Jefferson Curl x 6-8 SA OH KB Carry 75ft per B. 3 Sets: KB Snatch Progression Left Arm – SA KBS x 5 + SA KB High Pull x 5 + SA KB Snatch x 5 – Rest 15-20 seconds Right
