Workout of the Day A. 3 Sets: Erg 60 Seconds 90/90 Hip Switch x 10 Hanging Scap Circles x 20-30 Seconds Sumo Stance Squat x 10 @ 31X1 B. Back Squat – Find 1RM Take 20-25 minutes to build to a 1-RM Back Squat Set 1 – 3 reps @ 70% Set 2 – 2 […]
In teams of 2, with only 1 working at a time, complete 3 Rounds for time of: Relay Run 800m Toes to Bar x 40 Bike or Row 80 Cals Shoulder to Overhead x 40 (115/75)
Workout of the Day A. 3 Sets: Run 150m Hi/Lo Plank x :30 T Push Up x 8 B. 3-4 Sets: Weighted Chin Up x 3-4 @ 20X1 Banded Psoas March x :30-:40 Strict Dips x 8-10 @ 2011 SA Plate Pinch Carry x 75 feet per Rest 60 seconds between each movement C. Against
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Alt. Scorpion x 10 Prisoner Sumo Good Morning x 10 B. 4-5 Sets: Sumo Deadlift x 1.1.1.1.1 @ 70-75% Rest and reset for 2 to 3 Seconds between Singles. C. For Times: Row 250m or Bike 500m – Rest 2 minutes, then: Row
Workout of the Day A. 3 Sets: DB Ext. Rotation x 8-10 per @ 2020 Wall Leaning Calf Raise x 15-20 Prone Lying Dislocate x 8-10 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
Workout of the Day A. 3 Sets: Jumprope :30 Singles + :10 Rest x 2 Bent Thumbs Up Reverse Fly x 12-15 @ 2011 Tall Plank to Alt. Toe Touch x 10 B. 3 Sets: Alt. Gorilla Row x 12-16 @ 20X1 – Rest 60 Seconds Front Scale 20-30 Seconds per – Rest 60 Seconds
Workout of the Day A. 3 Sets: Erg 60 seconds Hanging Scap Circles x 20-30 Seconds 90/90 Hip Switch x 10 Sumo Stance Squat x 10 @ 31X1 B. Every 2 Minutes, for 10 (5 Sets) 1 Power Clean + 2 Front Squats C. Every 3 Minutes, for 15:00 Back Squat Set 1 – 5
Workout of the Day In teams of 2, against a 24 Minute running clock, with only 1 working at a time, complete 3 Rounds for time of: Pull Up x 40 Double Under x 80 Dual DB Hang C & J x 40 Bodyweight Walking Lunge x 80 Steps Immediately followed by: Erg as many
Workout of the Day A. 3 Sets: Tall Plank to Alt. Toe Touch x 10 Bar Tap x 10-15 Wall Sit 30 Seconds B. 4 Sets: B1: Alt. Single Leg TTB x 8-10 – (Strict if possible) OR Alt Single Leg V-Up x 12-16 – Rest 60 seconds B2: Reverse Plank 20-30 seconds – Rest
Workout of the Day A.3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2)Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Childs Pose w/ Lat Stretch x 60 Seconds B. 10 Minutes Handstand Practice OR 3 Sets: Dual DB OH Carry 75-100ft Hollow Rocks 30 Seconds Tall Plank Alt.
