Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) SL RDL x 8/per Seated DB Ext. Rotation x 8-10 per @ 2020 B. 3 Sets: Dual KB Staggered Stance RDL x 6-8 per @ 3011 – Rest 75 Seconds Half Kneeling KB Windmill x 3-4 per – Rest 75 Seconds C. Every […]
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Tall Plank to Alt. Toe Touch x 10 Scap Pull Up x 10 B. 3 Sets: Strict Pull Up x 6-8 @ 2011 Couch Stretch x 45 Seconds per C. Every 4 Minutes, for 16 (4 Sets) Run
Workout of the Day A. 3 Sets: Bike or Row 1 minute Quadruped Hip CARs x 2 per Dislocate x 10 Half Kneeling Ankle Rocks 30 Seconds per B. 4 Sets (OHS Therapy) Wall Facing OHS w/ PVC x 5 @ 3111 C. 3 Sets: Front Squat x 6-8 @ 20X1 – Rest 75 Seconds
Workout of the Day In teams of 2, with only 1 working at a time, complete the following: Partners alternate FULL Rounds to complete as many rounds and reps as possible in 12 Minutes of: Muscle Up x 3 Alt. DB Hang Snatch x 12 Double Under x 24 Rest/Walk 6 Minutes, then: Partners alternate
Workout of the Day A. 4 Sets: A1: Straight Arm Ring Row x 8-10 – Rest 60 seconds A2: Handstand Walk 10-15m OR Wall Walk x 3-5 – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: Row 500m Rest 2 minutes, then: Row 1000m Rest 4
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 T Spine Rotation x 5 per B. 5 Sets: Sumo Deadlift x 4-6 @ 21X1 – Rest 90 seconds DB Planche Press x 8-10 C. In teams of 2, with only 1 working at a time, complete 3 Rounds for time of:
Workout of the Day A. 3 Sets: Erg 60 seconds Alt. Shin Box x 8 Yoga Push Up x 8 B. 3 Sets: Kickstand Squat x 8 per @ 3011 – Rest 60 seconds SA Farmer Carry 100ft per – Rest 60 seconds C. 3 Sets: Alt. Cossack Squat x 8 – Rest 60 seconds
Workout of the Day A. 3 Sets: Hollow Rocks/Hold 30 seconds Nose to Wall Handstand Hold 30 seconds 3pt PVC Hinge x 10 B. 3 Sets: Dislocate x 10 Prisoner Archbody Pulse x 30 seconds Supinated Hang 30 seconds C. For Time: Row or Bike 40 Cals RKBS x 40 Row or Bike 30 Cals
Workout of the Day In teams of 2, with only 1 working at a time, complete as many Rounds & Reps as possible 24 Minutes of: Farmer Carry 400m OH Squat x 30 Muscle Up x 20 Double Under x 100
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Hang Power Clean x 25 @ 135/95lbs Bike 50 Cals Power Clean x 25 @ 155/105lbs Bike 50 Cals Rest/Walk 5 minutes, then: Burpee Box Jump Over x 25 (24/20″) Row 50 cals Burpee
