Workout of the Day A. 3 Sets: Seated SA Cuban Press x 6-8 perTall Plank w/ Alternating Toe Touch x 10-12 SA KB Front Rack + Farmer Carry x 100ft per B. 3 Sets: Alt. Top Down DB Glute Bridge Floor Press x 12-16 – Rest 75 Seconds Alt. Cossack Squat x 10-12 – Rest […]
Workout of the Day A. 3 Sets: Erg 1 minute Half Kneeling Shoulder CAR’s x 3-4 per Tall Kneeling Dislocate x 10 Ankle Box Rocks x 30-45 Seconds per B. 5 Sets: OHS x 3-4 @ 31X1 (No Racks) – Rest 60 Seconds Side Bridge x 30 Seconds per – Rest 60 Seconds C. 2
Workout of the Day A. 3 Sets: Death March x 16-20 Steps @ 2010 – Rest 75 Seconds Supinated Hang from Bar 20-30 Seconds – Rest 75 Seconds B. 4 Sets: Paused Sumo Deadlift x 6 – Pause 2 Seconds just below the knee – Rest 75 Seconds TGU x 2 + SA OH Carry
Workout of the Day A. 3 sets: Row 20 Strokes (No Straps) Bottom of Squat w/ Alt. Reach x 10 Thumbs Up Bent Reverse Fly x 10 B. 3 sets: Double Under x Max Reps in 30 Seconds Tuck Up x 30-45 Seconds Half Kneeling KB Windmill x 3-4 per C. EMOM for 15:00 Min
Workout of the Day A. 3 Sets: Front Foot Elevated Split Squat x 6-8 per @ 30X0 – Rest 75 Seconds Wide Grip Chin Over Bar Hold 15-20 Seconds – Rest 75 Seconds B. 4 Sets: Box Squat x 6 @ 31X1 – Rest 75 Seconds SA Trap 3 Raise x 8-10 @ 3011 –
Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m Shoulder to Overhead x 30 (115/75lbs) Back Squat x 30 (135/95lbs) Power Clean x 30 (155/105lbs) 30 minute time cap
Workout of the Day A. 3 Sets: DB External Rotation x 8-10 per @ 2020 Tall Plank w/ Alternating Shoulder Taps x 16-20 Single Arm Farmer Carry 100ft per B. 4 Sets: Glute Bridge Floor Press x 8-10 @ 30X1 – Rest 75 Seconds Walking Lunge (Bodyweigtht) x 30 Steps @ 2010 – Rest 75
Workout of the Day A. 3 Sets: Row 15/12 Cals (No Straps) Prone Lying Dislocate x 10 Supinated Hang 20-30 Seconds Ankle Dorsiflexion Test 30 Seconds per B. 5 Sets: OHS x 3-4 @ 31X1 (No Racks) – Rest 60 Seconds Side Bridge x 30 Seconds per – Rest 60 Seconds C. 2 Sets for
Workout of the Day A. 3 Sets: Staggered Stance RDL x 6-8 per @ 30X1 – Rest 75 Seconds Half Kneeling Plate Halo x 4-6 per – Rest 75 Seconds B. 4 Sets: Paused Sumo Deadlift x 6 – Pause 2 Seconds just below the knee – Rest 75 Seconds SA Push Press x 5
Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) 90/90 Hip Switch x 10 Prone Snow Angel x 10 B. 3 Sets: Double Under x Max Reps in 30 Seconds Hollow Rocks/Hold 30 Seconds Wall Walk x 2 + Nose to Wall Handstand Hold 20 Seconds Perform 2 WW then Hold N2W