Workout of the Day A. 4 Sets: Hang :20 Seconds (Alternate between pronated and supinated) Wall Sit :30 seconds B. 6 Sets: Against a 3:00 Clock: Run 250m Erg 20/15 Cals *Max Reps in time remaining Alternate between Alt.Jump Lunges and Chin Ups and perform 3 Sets of each. Rest 2 minutes between sets. C. […]
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T Spine Rotationx 5 per Dislocate x 10 B. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1:00 B2. Every 90 seconds for 6 minute (4 Sets) Mid Thigh Power Snatch x 2
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) DB Side Bridge Rotations x 8 per Scap Pull Up x 8 B. 4 Sets: SA DB Upright Row x 8 Left @ 3111 – Rest 30 seconds TGU x 2 Left w/ DB Repeat on right side C. 3
Workout of the Day A. 3 Sets: Row or Bike 1 minute Quadruped Hip CARs x 2 per Alt Scorpion x 8 B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Standing Shoulder CARs x 3-4 per C. 3 Sets: Dual KB Drop Lunge x 8 per @ 20X1 – Rest
Workout of the Day A. 3 Sets: Erg 1 minute Reverse Fly x 12 FLR w/ Alternating Shoulder Tap x 20 B. 4 Sets: CGBP x 4-6 @ 30X1 – Rest 60 seconds SL Glute Bridge x 10 per (+15 seconds of Iso Hold at top of the last rep) C. 3 Sets: Deficit Blocked
Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 4 per Ring Face Pull x 8-10 B. 3 Sets: Alt. KB Halo from the Hip x 8 Cyclist Squat w/ Goblet Hold x 8-10 @ 31X1 Reverse Plank 20-30 seconds C. Every
Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Dislocate x 10 B1. Every 90 seconds, for 6 minutes (4 Sets) High Hang Power Snatch x 3 Rest 1 minute after set 4, then: B2. Every 90 seconds for 6 minute (4 Sets)
Workout of the Day A. 2 Sets: Erg 1:00 World’s Greatest Stretch x 5 Left Erg 1:00 World’s Greatest Stretch x 5 Left B. 4 Sets: Back Squat x 3-4 @ 30X1 – Rest 60 seconds Half Kneeling Shoulder CARs x 5 per B. 3 Sets: RFESS x 6-8 per @ 30X1 -Rest 60 seconds
Workout of the Day A. 3 Sets: Jumprope 60 seconds (20 work/10 rest x 2) Side Lying T Spine Rotation x 5 per SA Plate Pinch Farmer Carry x 100ft per B. 3 Sets: Pull Up (Pronated) x Max Reps @ 20X1 – Rest 60 seconds Box Ankle Mobility 1 minute per side C. In
Workout of the Day A. 3 Sets: Erg 1 minute Scap Pull Up x 5 Hi/Lo Plank 30 seconds B. 4 Sets: CGBP x 3-4 @ 30X1 – Rest 60 seconds Banded Glute Bridge w/ Hip Abduction x 60 Seconds – Rest 60 seconds C. 3 Sets: Deficit Blocked Push Up x 6-8 @ 4011
