Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Deadbug x 12 Bar Tap x 12 B. 3 Sets: SA Trap 3 Raise w/ ISO Hold x 8-10 per @ 2020 DB Single Leg Calf Raise x 15-20 per – Rest 75 Seconds C. 3 Sets: Supinated […]
Workout of the Day A. 2 Sets: Bike or Row 90 seconds 90/90 Hip Switch x 10Hollow Plate Pullover x 8-10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: Tuck Sit OR L Sit 20-30 Seconds – Rest 60 Seconds Wall Facing OHS Therapy 5 @ 3111 – Rest 60 Seconds C. 3
In teams of 2, with only 1 working at a time, complete 2 Rounds for time of: Burpee Box Jump Over x 20 Hang Power Clean x 40 (115/75lbs) Shoulder to Overhead x 60 Row 800m Double Under x 100
Workout of the Day A. 3 Sets: Jumprope 60 Seconds Seated External Rotation x 8-10 per @ 2020 Tall Plank Lean to Alt. Toe Touch x 8-10 B. 3 Sets: Single Arm DB Bench Press x 6-8 per @ 21X1 – Rest 75 Seconds Bear Hug Medball Walking Lunge x 16-20 Steps @ 2010 –
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 DB Pullover x 8-10 KB Calf Smash 45-60 Seconds per B. 3 Sets: TGU x 2 KB Ankle Rocks x 45 Seconds per C. 5 Sets: Snatch Grip Push Press x 2 + OHS x 2 @ 30X1
Workout of the Day A. 3 Sets: Row 20/15 Cals (No Straps @ Rate 20-22) Alt. Scorpion x 10 Alt. Box Step Up x 10 Prisoner Good Morning x 10 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 A. 3 Sets: Prone Snow Angel x 8-10 Scap Pull Up x 8-10 Wall Leaning Tib Raise x 20-25 B. 3 Sets: Strict Chin Up x 6-8 @ 20X1 (Chest to Bar if possible) – Rest 75 Seconds DB Single Leg Calf Raise x 15-20 per – Rest 75 Seconds C.
Workout of the Day A. 2 Sets: Bike or Row 90 Seconds Bottom of Squat Hold w/ Alternating Reach x 10 Half Kneeling Ankle Rocks 30 Seconds per Alternating Elbow Rotation x 45 Seconds B. 3 Sets: Front Squat x 6 @ 20X1 – Rest 75 Seconds Strict Ring Dip x 4-6 @ 31X2 –
Workout of the Day In teams of 2: Alternate Full ROUNDS to complete 5 each of: Run 150m Barbell Complex x 1 Today’s Barbell Complex is: 3 Front Squats + 2 Hang Cleans + 1 Shoulder to Overhead Rest/Walk 5 minutes, then: Alternate MOVEMENTS to complete as many rounds and reps as possible in 12
Workout of the Day A. 3 Sets: Erg 1 minute Alternating Scorpion x 8 Glute Bridge Hold 30 Seconds B. 3 Sets: “Tall” Box Jump/Step Down x 1.1.1 Supinated Hang from Bar x 20 Seconds C. 4 Sets: Deadlift x 4-6 @ 20X1 – Rest as needed D. Complete as many rounds and reps as
