Workout of the Day

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Bench Press 7,500lbs Relay Run 1 Mile Deadlift 10,000lbs

Workout of the Day A. 3 Sets: Rope Climb x 1-2 Alt. Cossack Squat x 12-16 L-Sit 20-30 Seconds (accumulate time if needed) B. 3 Sets: Narrow Grip Chin Up x 6-8 @ 21X1 – Rest 60 Seconds Single Leg Hip Thrust x 10-15 per – Rest 60 Seconds Alternating Top Down Hammer Curl x

Workout of the Day A. 3 Sets: Erg 15/12 Cals Perfect Wall Walk x 1 with a :20 N2W Hold Scap Pull Up x 8-10 B. EMOM for 9 (3 Sets) Min 1 – Handstand Walk 50-75ft OR Dual KB OH Carry Min 2 – Russian Twist x 20-30 Min 3 – Wall Sit 30

Workout of the Day A. 2 Sets: Bike or Row 90 Seconds 90/90 Hip Switch x 10 Hollow Plate Pullowver x 8-10 Half Kneeling Ankle Rocks 30 Seconds per B. 3 Sets: Overhead Squat x 5 @ 3111 Rest as needed C. 3 Sets: Front Squat x 6-8 @ 20X1 – Rest 75 Seconds Ring

Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Cat Cow x 10 Prone Kneeling T Sspine Rotation x 5 per B. 3 Sets: Back Scale 30 Seconds per TGU x 2 per C. Complete as many Rounds & Reps as possible in 20 Minutes of: SA KB Snatch x 10 Left

Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Alt. Beast to Leg Through x 10 Bar Tap x 10 B. 3 Sets: Alternating Gorilla Row x 12-16 @ 21X1 – Rest 75 Seconds Strict Hanging Knee Raise x 12-15 (SLOW) C. 3 Sets: Strict Wide Grip

Workout of the Day In teams of 3, with only 1 working at a time, complete as many Rounds & Reps as possible in 30 Minutes of: Erg 120 Cals Drag Rope Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ Target) Power Clean x 30 (135/95lbs)

Workout of the Day A. 3 Sets: Rope Climb x 1-2 (legless if possible) Barbell Hip Thrust x 10-15 L Sit x 20-30 seconds – (accumulate time if needed) B. In teams of 3, complete the following for time: Row 5,000/4,000m or Assault Bike 12,000/10,000m Teams may split the work any way they want. Each

Workout of the Day A. 3 Sets: Erg 15/12 Cals Perfect Wall Walk x 1 with a :20 N2W Hold Scap Pull Up x 8-10 B. EMOM for 24:00 Min 1 – Hang Power Snatch x 3 + Burpee Over Bar x 6 Min 2 – Burpee Over Bar x 6 + Hang Power Snatch

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: (Kettlebell Snatch Progression) Left Arm – SA KBS x 5 + SA KB High Pull x 5 + SA KB Snatch x 5 Rest 15-20 seconds, then: Right