Workout of the Day A. 7 Sets: Power Clean + Hang Clean + Jerk – Rest as needed B. 5 Sets: Sumo Deadlift x 3 @ 30X1 – Rest as needed C. For Time: SA DB Hang C & J x 100 (50/35lbs) Every minute on the minute, perform 10 Lateral Hops over the DB. […]
Workout of the Day A. 6 Sets – Front Squat @ 20X1 3, 2, 1, 3, 2, 1 – Rest 2 minutes between B. For Time: Run 800m Then, 5 Rounds of: 10 Double DB Squats 10 Alternating SL TTB Run 800m
Workout of the Day A. 3 Sets: TGU x 2 per Bar Tap x 10 B. In teams of 2, complete 3 Rounds for time of: Row 60/45 Cals Farmer Carry 400m Bike 60/45 Cals Overhead Plate Carry 400m
Workout of the Day A. 3 Sets: A1. Strict Dip (Rings or Stationary) x 8-10 @ 2111 – Rest 60 seconds A2: Double Under x Max Reps in 30 seconds – Rest 60 seconds B. 3 Sets: B1: Strict Pull Up (Pronated) x 8-10 @ 2011 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Erg 75 Cals Alt SA DB Box Step Up x 50 (50/35lbs to 24/20”) Power Clean x 25 (155/10)
Workout of the Day 12 Days of Thankfulness For Time: 1 250 Meter Row or Run 2 Muscle Ups 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (70/53lbs) 8 SA DB Hang C & J (4 per w/ 50/35lbs) 9 TTB 10 Walking Lunges
Workout of the Day A. 5 Sets: Deficit Sumo Deadlift x 3-4 @ 30X1 Rest as needed B. 3 Sets: Complete as many rounds and reps as possible in 6 minutes of: Erg 15/12 Cals SA DB Hang Snatch x 12 (6 per) Box Jump/Step Down x 9 TTB x 6 Rest 1 minute between
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 Station 2 – Bike 500m Station 3 – Wall Walk x 2-3 B. Complete as many Cals as possible in 10 minutes of: Bike 10 Cals Strict Chin Up x 1
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 2-3 @ 20X1 B. 3 Sets – From the Floor B1: Alt. Front Rack Reverse Lunge x 12 steps @ 2010 – Rest 90 seconds B2: Pendlay Row x 6-8 @ 3011 – Rest 90 seconds C. 4 Sets:
Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Erg 30/24 Cals Then alternate movements to complete 6 Rounds of DT (135/95lbs) Erg 30/24 Cals 4 Rounds of DT Erg 30/24 Cals 2 Rounds of DT Erg 30/24 Cals 1 round of DT