Workout of the Day A. 3 Sets: Erg 60 seconds 90/90 Hip Switch x 10 Hanging Scap Circles x 20-30 Seconds Prisoner Kang Squat x 8-10 B. Every 2 Minutes, for 10 (5 Sets) 1 Power Clean + 2 Front Squats C. Every 3 Minutes, for 15 Set 1 – 6 reps @ 70% of […]
Workout of the Day A. 3 Sets: Ring Face Pull x 10-12 @ 2011 Scap Push Up x 10-12 Wall Leaning Tib Raise x 15-20 B. 3 Sets: SA Tripod Row x 8-10 per @ 20X1 – Rest 60 Seconds Skater Squat x 3-4 per – Rest 60 Seconds C. Complete as many Rounds &
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. 3 Sets: Press in Split x 5 @ 21X1 – Rest 90 Seconds C. 3 Sets: Push Jerk x 3 – Rest 90 Seconds D. Every 90 Seconds, for
Workout of the Day In teams of 2, with only 1 working at a time, complete the following for time: Double Under x 200 Erg 100 Cals Then, partners alternate FULL Rounds to complete 5 each of: Hang Clean Thruster x 5 (115/75lbs) Burpee Box Get Over x 5 (48/40)
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Single + :10 Rest x 2) Narrow Grip Supinated Hang x 20-30 Seconds Glute Bridge ISO Hold 30 Seconds B. 3 Sets: Buns and Guns Narrow Grip Chin Up x 6-8 @ 30X1 – Rest 45 Seconds Alt. Top Down Curl x 12-16 –
Workout of the Day A. 3 Sets: DB External Rotation x 8-10 per @ 2020 Prone Snow Angel x 8-10 Wall Leaning Calf Raise x 20 B. 3 Sets: Press in Split x 5 @ 21X1 – Rest 90 Seconds C. 3 Sets: Push Press x 4 – Pause in the dip for 1 count
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) Alternating Scorpion x 10 Prisoner Good Morning x 10 B. 3 Sets: SL RDL x 6-8 per @ 3011 – Rest 60 Seconds KB Windmill x 3-4 per – Rest 60 Seconds C. 5 Sets: Sumo Deadlift x 3 @ 21X1 – Rest
Workout of the Day A. 3 Sets: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Childs Pose w/ Lat Stretch x 60 Seconds B. 10 minutes of: Handstand Practice OR 3 Sets: Dual DB OH Carry 75-100ft Hollow Rocks 30 Seconds Tall Plank Alt. Shoulder Tap x 20 C. 3 Rounds
Workout of the Day A. 3 Sets: Erg 60 seconds 90/90 Hip Switch x 10 Deadhang to Active Arch x 6-8 Prisoner Kang Squat x 8-10 B. 5 Sets – Back Squat @ 30X1 Set 1 – 7 reps @ 65-70% Set 2 – 5 reps @ 75-80% Set 3 – 3 reps @ 85-88%
Workout of the Day In teams of 2, with only 1 working at a time, complete as many Rounds & Reps as possible in 24 Minutes of: Double Under x 90 Erg 60 Cals Lateral Burpee Over the Bar x 30 Barbell Complex x 15 Today’s complex is 3 Hang Power Clean + 2 Front