Workout of the Day A. 10 Minutes @ 80% Toes to Rings x 10 Lateral Box Step Over x 10 Run 150m B. Row 12 Minutes for Cals – Steady Pace At 0, 3, 6,& 9:00 – Alt. Top Down DB Bench x 12-16 Rest/Walk 6 Minutes C. Bike 12 Minutes for Cals – Steady […]
Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 90 seconds B. EMOM for 20 minutes: Minute 1: 15-12 Cal Erg Minute 2: 7 TnG Deadlifts Minute 3: 12-16 Bar-Facing Burpees
Workout of the Day A. Erg 7 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds, then: Back Squat x 6 @ 30X1 Rest remainder of 3 minutes C. Every 6 minutes, for 24 minutes (4 Sets) Dual DB Front
Workout of the Day A. 3 Sets: Bar Tap x10 Erg Cals x 15/12 Jumprope 30 seconds – (Heavy Rope Singles) B. 3 Sets: B1: Tall Kneeling Filly Press x 8-10 per @ 2111 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds C. 3 Sets: C1: Strict Chin Up (Supinated)
Workout of the Day A. 3 Sets: Erg 2 Minutes for Cals – Rest 2 minutes between sets 1st – Nasal Only (Easy/Moderate) 2nd – Nasal/Mouth (Moderate) 3rd – No restriction (Moderate/Fast B. 4 Sets: B1: Snatch Grip RDL x 6-8 @ 3111 – Rest 60 seconds B2: SA Farmer Carry 100ft – Left B3:
Workout of the Day In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in 12 Minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest/Walk 5 Minutes, then Partners Alternate MOVEMENTS to complete as many rounds and reps as possible
Workout of the Day For Time: Bike 1000, 800, 600, 400, 200m Dual Russian KBS x10 Rest 4 minutes, then: Row 500, 400, 300, 200, 100m Deficit Push Up x 10 @ 30X1 Rest 4 minutes, then: Ski 500, 400, 300, 200, 100m OR Run OH Plate Sit Up x 10
Workout of the Day A. Accumulate the following: 3 minutes – Nose to Wall Handstand Hold 2 minutes – Front & Back Scale Per Side 1 minute – Archbody Hold B. 4 Sets: B1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 B2: “Tall” Box Jump x 1.1.1 – Rest 2-3
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps – At the top of the next minute: Strict Pull-Ups x 30 seconds for Max Reps – At the top of the next minute: Single DB Alt Box Step Up x 20 (50/35lb to 24/20″) B. For
Workout of the Day A. 3 Sets: SA KB Front Rack + OH Carry 100ft (50ft per) Erg 25/20 Cals B. 3 Sets: Side Bridge 30 seconds per – Rest 45-60 seconds SA Half Kneeling Press x 8-10 per @ 20X1 – Rest 45-60 seconds C. 3 Sets: SA Supinated Bent Row x 6-8 per