Workout of the Day A. 3 Sets: Wide Grip Bench Press x 6-8 @ 31X1 – Rest 75-90 Seconds SA Tripod Row x 8-10 per @ 31X2 – Rest 75-90 Seconds B. 3 Sets: Ring Row x 12-16 @ 31X1 – Rest 75-90 Seconds Seated Bicep Curl x 8-10 per @ 2121 – Rest 75-90 […]
Workout of the Day A. 7 Sets: 3 Position Snatch – High Hang, Mid Thigh, Floor Rest 2 minutes between sets. B. For Time: Hang Power Snatch x 20 @ (.75/.50 Bodyweight) Run 400m Rest/Walk 3 minutes, then: Run 400m Power Clean x 20 @ (Bodyweight/.75 BW)
Workout of the Day Warm Up Jumprope 60 Seconds SA DB Deadlift x 5 L SA DB Hang Power Clean x 5 L SA DB Press x 5 L Yoga Push Up x 5 SA DB DL x 5 R SA DB HPC x 5 R SA DB Press x 5 R A. 3 Sets:
Workout of the Day A. 3 Sets: Run 150m Half Kneeling Shoulder CARs x 3-4 per Wall Walk to Nose to Wall HS Hold 30 Seconds Supinated Hang 20 Seconds B. 3 Sets: Bar Tap x 10-15 Hollow Hold/Rock 30 Seconds 90/90 Hip Switch x 10 C. In teams of 2, with only 1 person
Workout of the Day Warm Up 3 Rounds: Erg 1 minute Bent Over Thumbs Up Reverse Fly x 12 Drop Lunge to Knee Lift x 10 (5 per) Quadruped Alt. Shoulder Taps x 30 Seconds A. 3 Sets: Backrack Split Squat x 8-10 per @ 2110 – Rest 75-90 Seconds Pull Up (Pronated) x 8-10
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Bench Press 7,500/5000lbs Relay Run 1 Mile Deadlift 10,000/8,000lbs Relay Run 1 Mile
Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every minute, on the
Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + Snatch + OHS Rest as needed B. 4 Sets: Against a 3 minute clock: Row or AAB 15/12 Cals Power Snatch x 10 (75/55lbs) OHS x 5 Double Under x Max Reps in time remaining Rest 3 minutes between sets
Workout of the Day A. 3 Sets: A1: Single Arm Floor Press x 6-8 per – Rest 60 seconds A2: Dual KB Staggered Stance RDL x 6-8 per @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Dips x max reps @ 2010 – Rest 60 seconds B2: Hollow Hold/Rocks x 20-30 seconds –
Workout of the Day 10 minutes @ 85% of: Deficit Push Up x 5 @ 3011 Ring Face Pull x 10 AbMat Sit Up x 15 Rest/walk 5 minutes, then: 10 minutes @ 85% of: Row 15 Strokes Alt. SA KBS x 10 (Moderate) Lateral Jump Over the Erg x 5 Rest/walk 5 minutes, then: