Workout of the Day

Workout of the Day A. 4 Sets: B1: Weighted Pull Up x 2-3 @ 2011 OR 3-4 Negatives @ 50A1 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds B. EMOM for 25 (5 Sets) Min 1 – Pull Up x 10 + Double Under x 20 Min 2 – Erg […]

Workout of the Day A. 3 Sets: Nose to Wall Handstand Hold x 30 seconds SL KB RDL x 6-8 per @ 30X1 B. 5 Sets: Sumo Deadlift x 5, 4, 3, 2, 1 @ 30X1- Rest 2 minutes between Build to a heavy single, but not a 1RM. Leave a little in the tank.

Workout of the Day In teams of 2, with only 1 working at a time, complete as many rounds and reps as possible in 24 Minutes of: Muscle Up x 10 Hang to Overhead x 20 (115/75lbs) TTB x 30 Deadlift x 40 (205/145lbs) Erg 50 Cals

Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Light) @ 30X1 – Rest 45 seconds A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the

Workout of the Day A. 3 Sets: Supinated Chin Over Bar Hold x 10-15 seconds Double Under x Max Reps in 30 seconds Turkish Sit Up x 5 per B. 10 minutes (5 Sets) Double KB Front Rack Tall Kneeling to Standing 60 seconds Hang 30 seconds Row 30 seconds for Cals Rest 3 minutes

Workout of the Day A. 5 Sets: A1: Power Clean x 2.2.2 – Rest 10-15 seconds between Touch & Go Doubles then Rest 2 minutes between Sets. B. “The Chief” 5 Rounds of: Against a 3 minute clock: Power Clean x 3 (135/95lbs) Push Up x 6 Air Squat x 9 Rest 1 minute between

Workout of the a Day A. Every 2 minutes, for 8 (4 Sets) Push Press x 3 B. Every 90 seconds, for 6 minutes (4 Sets) Push Jerk x 2 C. Every 90 seconds, for 6 minutes (4 Sets) Split Jerk x 1 D. Complete as many rounds and reps as possible in 12 minutes

Workout of the Day A. 6 Sets – Front Squat @ 20X1 3,2,1,3,2,1 Rest 2 minutes between 1st @ 75%, 2nd @ 80%, 3rd @85%, 4th @ 80%, 5th @ 85%, 6th @ 90% B. 4 Sets: B1: Weighted Pull Up x 2-3 @ 2011 OR 3-4 Negatives @ 50A1 – Rest 60 seconds B2:

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m or Row 1000m *Squat x 30 *Up x 30 *Squat: 1st Round – Back Squat @ 135/95, 2nd Round – Front Squat @ 115/75lbs, 3rd Round – OHS @

Workout of the Day A. 3 Sets: SA Ring Row x 6-8 per @ 2011 Bear Hug Sandbag Carry 100m or Double KB Front Rack Carry 100m HS Walk x 10-15m OR Wall Walk x 3-4 B. Every 8 minutes, for 24 minutes (3 Sets) Row 500m or Run 400m Ski 400m OR Assault Bike