Workout of the Day A. 3 Sets: Bike 90 seconds Glute Bridge ISO Hold 30 Seconds Yoga Push Up x 8 B.4 Sets: Sumo DL x 6-8 @ 31X1 – Rest 75 Seconds Deficit Push Up x 8-10 @ 41X1 – Rest 75 Seconds C. 2 Sets: Against a 5 Minute clock: Row 500m Bike1000m […]
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Side Lying T Spine Rotation x 8 per L Sit 20-30 Seconds B. 3 Sets: Turkish Sit Up x 4-6 per 2 Up 1 Down Calf Raise 8-10 per Russian Twist x 20 C. EMOM for 15:00 Min
Workout of the Day A. 3 Sets: Skater Squat x 3-4 per OR Alt. Reverse Lunge x 10-12 Bar Tap x 10-12 Jumprope 30 Seconds B. 4 Sets: Back Squat x 6-8 @ 30X1 – Rest 75 Seconds SA Farmer Carry 75ft per – Rest 75 Seconds C. 2 Sets: Run 200m Strict Pull Up
Workout of the Day In teams of 2, alternate FULL Rounds to complete as many Rounds & Reps as possible in 15 Minutes of: Pull Up x 9 Erg 12 Cals Wallball x 15 (20/14lbs to 10/9′ Target) Rest/walk 5 minutes, then: In teams of 2, alternate MOVEMENTS to complete as many Rounds & Reps
Workout of the Day A. 3 Sets: Standing SA Cuban Press x 6-8 per Tall Plank to Alt. Toe Touch x 10-12 Bent Thumbs Up Reverse Fly x 12-15 @ 2011 B. 3 Sets: Close Grip Bench Press x 4-6 @ 31X1 – Rest 15 Seconds Wide Grip Bench Press x 4-6 @ 30X1 –
Workout of the Day A. 3 Sets: 90/90 Hip Switch x 8-10 Alt. 3 Pt. Bridge x 8-10 Alt. Hanging Hip Touch x 8-10 B. 3 Sets: DB Planche Through x 8-10 @ 3010 Alt. Cossack Squat x 8-10 Crossbody Jefferson Curl x 8-10 C. Every 90 Seconds for 12 Minutes (8 Sets) Slow First
Workout of the Day A. 3 Sets: SA DB OH Walking Lunge x 20 Steps (Switch Arms after 10 Steps) – Rest 75 Seconds Row 20 Stokes (No Straps) B. 4 Sets: Snatch Grip RDL x 6-8 @ 3011 – Rest 75 Seconds Dual DB Push Press x 6-8 @ 31X1 – Rest 75 Seconds
Workout of the Day A. 3 Sets: Jumprope 60 Seconds (:20 Singles + :10 Rest x 2) Side Lying T Spine Rotation x 8 per Tuck Hang x 20-30 Seconds B. 3 Sets: TGU x 2/per Hollow Body Flutter Kicks x 30 Seconds Double Under x Max Reps in 40 Seconds C. EMOM for 15:00
Workout of the Day A. 3 Sets: Lateral Box Step Up w/ Goblet Hold x 6-8 per – Rest 75 Seconds Supinated Chin Over Bar Hold x 20-30 Seconds – Rest 75 Seconds B. 4 Sets: Box Squat x 4-6 @ 31X1 – Rest 75 Seconds Supinated Chin Over Bar Hold x 20-30 Seconds –
Workout of the Day In teams of 2, complete 2 Rounds for time of: Run 400m (Together) BBGO x 30 (48/40″) Run 400m (Together) Power Clean OR Sandbag Over the Shoulder x 30 Run 400m (Together) Strict HSPU x 30