Workout of the Day

Workout of the Day A. Alt. TGU x 20 – Smooth & Steady 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 and then hold at the top for another count – Rest 90 Seconds D. […]

A. 4 Sets: A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Skater Squat x 3-4 per – Rest 60 Seconds A3: Single Arm Farmer Carry x 75ft per (Heavy) – Rest 60 Seconds A4: FLR w/ Alt. KB Drag Through x 30-45 Seconds – Rest 60 Seconds B. 3

Workout of the Day A. 10 minutes: Strict Handstand Push Up practice B. EMOM for 30:00 minutes: MIn 1 – Strict HSPU x Max Reps in 45 Seconds Min 2 – Erg for Max Cals in 45 Seconds MIn 3 – AbMat Sit Up x Max Reps in 45 Seconds MIn 4 – Alt. SA

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 3, with only 1 working at a time, complete 3 Rounds for time of: Erg 120 Cals Drag Rope Double Under x 90 Alt. Front Racked Reverse Lunge x 60 (115/75lbs) Alt. SA Devil Press x 30 (50/35lbs) 42:00 time cap

Workout of the Day A. 2 Sets: A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A3: Strict Hanging Knee Rasie x 6-10 (SLOW) – Rest 2-3 Minutes Ankle Box Mobility work during the Rest between

Workout of the Day A. 10 Minutes – Strict Handstand Push Up Practice B. 6 Sets: Strict HSPU x 6 (Deficit if possible) SA DB Hang C & J x 12 Bike 18 Cals Rest 1:1

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Double Under x 20 Muscle Up x 30 Bear Hug Sandbag Carry 400m OR Dual KB Front Rack Carry Barbell Complex OR Sandbag Complex x 50 Erg 60 Cals Today’s Barbell Complex is 1

Workout of the Day A. 3 Sets: Alt. Cossack Squat x 8-10 SA Bent Row x 8-10 per @ 30X1 SL Hip Thrust x 8-10 per 30X1 B. In teams of 2, with only 1 working at a time, rotate stations every 3 Minutes for 18 Minutes (2 Sets) for Max Cals/Reps Station 1 –

Workout of the Day A. 3 Sets: Ski or Run 200M Alt. TGU x 6 Supinated Hang 20 Seconds 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 and then hold at the top for