Workout of the Day

Workout of the Day In teams of 2, with only 1 working at a tine, complete 4 Rounds for time of: Dual KB Thruster x 30 Dual KB Farmer Carry 150m Erg 30 Cals Burpee Muscle Up x 15 OR Burpee CTB (Strict if possible) 30 minute cap

Workout of the Day A. 3 Sets: A1: Bulgarian Ring Row x 8-10 @ 2011 – Rest 60 seconds A2: Handstand Walk 10-15m OR Nose to Wall HS Hold w/ Alt. Shoulder Taps x 30 Seconds – Rest 60 seconds A3: Curtsy Step Down x 8 per – Rest 60 seconds B. For Time: Row

Workout of the Day A. 3 Sets: Run 150m Cat Cow x 10 Prone Kneeling T-Spine Rotation x 5 per B. 5 Sets: Sumo Deadlift x 3-4 @ 21X1 – Rest 90 seconds DB Planche Press x 8-10 C. In teams of 2, with only 1 working at a time, complete 3 Rounds for time

Workout of the Day A. 3 Sets: Erg 60 seconds Alt. Shin Box x 8 Yoga Push Up x 8 B. 3 Sets: Kickstand Squat x 8 per @ 3011 – Rest 60 seconds SA Farmer Carry 100ft per – Rest 60 seconds C. 3 Sets: Alt. Cossack Squat x 8 – Rest 60 seconds

Workout of the Day A. 3 Sets: Hollow Rocks/Hold 30 seconds Nose to Wall Handstand Hold 30 seconds 3pt PVC Hinge x 10 B. 3 Sets: Prone Lying Dislocate x 10 Prisoner Archbody Pulse x 30 seconds Supinated Hang 30 seconds C. For Time: Row or Bike 40 Cals RKBS x 40 Row or Bike

Workout of the Day “Murph” For Time: Run 1 mile 100 pull ups 200 push 300 air squats Run 1 mile

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Power Clean x 25 @ 155/105lbs Row 50 cals Power Clean x 25 @ 155/105lbs Row 50 cals R5:00 Wallball x 50 (20/14lbs to 10/9′ Target) Bike 50 cals Wallball x 50 (20/14lbs to

Workout of the Day A. 3 Sets: Row 90 Seconds Seated DB External Rotation x 8-10 per @ 2020 T Push Up x 8 B. Rogue Pump & Row Challenge Row 2000m for time Rest 2 minutes, then: Bench Press x Max Reps (Bodyweight / .75 BW) Scaled is 50% of BW for men &

Workout of the Day A. 3 Sets: Double Under x 40-50 90/90 Hip Switch x 10 Beast to Alternating Leg Through x 10 B. 3 Sets: Dislocate x 10 Hollow Rocks/Hold 30 Seconds Bar Tap x 10 C. 5 Sets: 2-1-2 – Kipling Pull Up OR Kipping TTB Practice – Perform 2 Bar Taps +

Workout of the Day A. 3 Sets: Bike or Row 90 Seconds KB Hip Thrust x 8 @ 30X2 Yoga Push Up x 8 B. 4 Sets: Sumo DL x 6-8 @ 21X1 – Rest 60 Seconds Standing Snow Angel x 8-10  C. 2 Sets: Single DB Lateral Box Step Over x 20 Erg 20