Workout of the Day A. Erg 5 Minutes – Nasal Only B. 3 Sets: Seated DB Ext. Rotation x 8-10 per @ 2020 Medball Carry Pec Walk 45 Seconds Glute Bridge ISO Hold 30 Seconds C. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x […]
Workout of the Day A. 3 Sets: Erg :60 seconds Half Kneeling Shoulder CAR’s x 3-4 per Wall Leaning Calf Raise x 15-20 B. 5 Sets: Jerk Balance x 3-4 – Rest 2 Minutes C. Every 90 Seconds, for 12 Minutes (8 Sets) Split Jerk x 1 – Hold the receiving positon for 2-3 Seconds.
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Bodyweight Jefferson Curl x 8-10 Side Lying T Spine Rotation x 5 per B. 3 Sets: Prisoner Good Morning x 8-10 Back Scale 20-30 Seconds per Side Plank w/ Rotation x 6-8 per C. 4 Sets: RDL x 8-10 @ 3011 – Rest
Workout of the Day A. 3 Sets: Jumprope 30 Seconds YTW x 5 per Alt. 3pt Hip Bridge x 10 B. 3 Sets: Bar Tap x 10-15 Double Under x Max Reps in 30 Seconds Erg 45 seconds C. For Time: Strict Pull Up x 50/40 Hand Release Push Up x 100/80 Erg 150/120 Cals
Workout of the Day A. 3 Sets: Erg :60 seconds 90/90 Hip Switch x 10 Cat Cow x 10 Scap Pull Up x 10 B. 5 Sets – Back Squat @ 30X1 Set 1 – 7 reps @ 65-70% Set 2 – 5 reps @ 75-80% Set 3 – 3 reps @ 85-88% Set 4
Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2500/2000m or Bike 5000/4000m Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) SA Alt Devil Press x max
Workout of the Day A. 3 Sets: Erg :60 seconds Supinated Hang x :20 seconds Kang Squat x 10 B. 3 Sets: Rope Climb x 2-3 Seated Good Morning x 8-10 @ 3011 C. 3 Sets: Barbell Hip Thrust x 10-15 @30X1 Kneeling Zottman Curl x 8-10 @2121 Rest :90 between each D. In teams
Workout of the Day A. 3 Sets: Powell Raise x 8-10 per @ 2020 Prone Snow Angel x 8-10 Wall Leaning Calf Raise x 20 B. EMOM for 8:00 minutes Odd – Handstand Hold/Walk 30-45 Seconds Even – “Tall” Box Jump/Step Down x 1.1.1.1.1 C. Every 2 Minutes, for 16 Minutes (8 Sets) Power Clean
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) DB Ext. Rotation x 8-10 per @ 2020 Hi/Lo Plank 30 Seconds B. Take 15 minutes to build to a 3 rep max Close Grip Bench Press C. 2 Sets for max reps/cals: 90 Seconds – Double Under
Workout of the Day A. 3 Sets: Run 150m PVC Dislocate x 10 3Pt PVC Hinge x 10 Scap Pull Up x 5 B. Helen 3 Rounds For Time: Run 400m 21 Kettlebell Swings (53/35#) 12 Pull Ups C. EMOM for 12 (3 Sets) Min 1 – Kneeling Wrist/Forearm Stretch Min 2 – Couch Stretch
