Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5 per @ 3011 Staggered Stance SA KBS x 5 per Alt. Jump Lunge x 10 C. In teams of 3, perform 3 rounds each for time of: […]
Workout of the Day A, 5 Sets: A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes between sets. B. In teams of 2, partners alternate full rounds to complete 3 each of: Double Under x 40 Assault
Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 3-4 @ 20X1 B. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. 3 Sets for Max Reps/Cals Against a 4 minute clock:
Workout of the Day A. 3 Sets: A1: Powell Raise 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. Complete 3 Rounds for time of: Burpee Box Jump Over x 10 (24/20″) Pull Up x 20 Run 400m C. 10 minutes – SLIPS
Workout of the Day A. 4 sets: A1: Deficit Sumo Deadlift x 4-6 @ 30X1 – Rest 60 seconds A2: FLR w/ Alternating KB Drag x 30 seconds – Rest 60 seconds B. Every 6 minutes, for 24 minutes (4 Sets) Run 200m Push Up x 20/15 Run 200m
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang to Overhead x 5 (UNBROKEN) Hand Release Push Up x 10 Run 150m Rest 5 minutes, then: In teams of 2, partners alternate full rounds to complete as many
Workout of the Day A. Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x
Workout of the Day A. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. In teams of 2, with only 1 person working at a time, complete the following: Farmers Carry x 400m (70/44lbs per hand) Row 100 Cals
Workout of the Day A. 10 minutes: Handstand Walk or Handstand Push Up practice B. 5 Sets: Sumo Deadlift x 4-6 @ 30X1 – Rest as needed. C. In teams of 2, work together to complete as many reps as possible in 12 minutes of: Partner A – Run 250m Partner B – Power Clean
Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds B. EMOM for 10 CTB Pull Up x 6-10 OR Kipping Pull Up x 6-10 C. Every 6 minutes, for 24 minutes (4