Workout of the Day A. Erg 6 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 C. 3 Sets: C1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds C2: SL […]
Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets: Against a 3 minute clock: Run 400m Burpee Pull
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. In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Run 400m (Togerther
Workout of the Day A. 3 Sets: SL RDL x 6-8 per @ 30X1 Nose to Wall Handstand Hold x 30-45 seconds B. 3 Sets: Pendlay Row x 6-8 @ 30X1 – Rest 60 seconds TTR x 15-20 C. Complete the following for time: Man Maker x 10 Wall Walk x 20 Double Under x
Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 10-15 seconds Turkish Sit Up x 3 per B. 3 Sets: SA FLR x 20-30 seconds per SL DB LIftover from Seated Straddle x 20-30 seconds per C. Complete as many rounds and reps as possible in 12 minutes of: SA DB
Workout of the Day A. Erg 6 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 4 @ 60-65% of 1RM FS Rest 20-30 seconds, then: Back Squat x 8 @ 30X1 Rest 2 minutes HUSTLE or MUSCLE (pick one) C. 2 Sets: Erg the #
Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2021m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double 21 Unders 21 Wallball (20/14lbs to 10/9′ target)
Workout of the Day A. 3 Sets: TTB x 10-15 SL KB RDL x 6-8 per @ 30X1 Double Unders x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up x 10 C. SLIPS Practice in time remaining
Workout of the Day A. 4 Sets: A1: Push Press x 4-6 – Rest 60 seconds A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 60 seconds B. In teams of 2, complete 3 rounds for time of the following: Erg 50 Cals Burpee Box Get Over x 20 (48/40″)
Workout of the Day A. 3 Sets: SA Bent Over Reverse Fly x 8-10 per @ 3010 Hollow Tuck to Extension x 30-45 seconds B. 3 Sets: Supinated Ring Row x 8-10 @ 3011 Sumo Good Morning x 8-10 @ 30X1 C. 4 Sets: Run 250m KBS x 15 Burpee Pull Up x 9 Rest/Walk