Workout of the Day A. 3 Sets: A1: Lean Away Pull Up x 4-6 – Rest 60 seconds A2: Hinge Plank 30-45 seconds – Rest 60 seconds B. 3 Sets: B1: Alt Gorilla Row x 12-16- Rest 60 seconds B2: Alt. SL V-UP x 30-45 seconds – Rest 60 seconds C. 3 Rounds for Time: […]
Workout of the Day 22.1 Complete as many rounds and reps as possible in 15 minutes of: Wall Walk x 3 Alternating SA DB Snatch x 12 (50/35#) Box Jump Over x 15 (24/20″) OR A. 4 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: External DB Rotation x 8-10
Workout of the Day Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute: 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute: SA OH Walking Lunge x 50ft (Alternate Arms each Set to perform 2 Sets on each
Workout of the Day A. 3 Sets: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 B. 8 Sets: Halting Snatch DL + Mid Thigh Hang High Pull + Hang Power Snatch Rest as needed C. Complete 3 Rounds for time of: Alt. SA DB Hang Snatch x 20 Run 250m Alt. SA
Workout of the Day A. 3 Sets: SL Glute Bridge w/ Hip Abduction x 5 per Lower To Bottom of Ring Dip and Hold 10-15 seconds Jumprope 60 seconds (20 on/10 off x 2) B. Every 10 minutes, for 40 minutes (4 Sets): Double Under x 50 Run 400m Alt. DB Box Step Up x
Workout of the Day A. 3 Sets: SA Ring Row x 5 per @ 3211 Push Up x 5 @ 41A1 B. 3 Sets: Batwing Row x 8-10 @ 30X1 Hi/Lo Plank 30-45 seconds C. Complete as many rounds and reps as possible in 20 minutes of: Strict Chin Up x 5/4 Push Up x
Workout of the Day A. 3 Sets: Erg 14 Cals Alt. SA KBS x 12 Alt. Cossack Squat x 10 B. 5 Sets: Front Squat x 1 @ 20X1 Rest 15-20 seconds, then: Back Squat x 2 @ 30X1 Rest 2 minutes between sets C. Complete the following for time: 30-20-10 of: TTB Medball Clean
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Double Under x 300 Erg 150/120 Cals The Dubs and Cals can be split anyway you want. Then alternate full rounds to complete a total of 10 (5 each) of: Hang Power Snatch x
Workout of the Day A. 3 sets: Bar Tap x 10-15 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of: Row 100 Cals Sandbag Over the Shoulder x
Workout of the Day A. 2 Sets: For Max Reps A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 60 seconds A2: Strict Pull Ups (Pronated) – Rest 60 seconds A3: Strict Chin Ups (Supinated) – Rest 2 minutes between sets B. For Time: SA Farmer Carry 250m (125m per) TTR x 15 OR AbMat Sit