Workout of the DayA. Four sets of:Back Squat x 8-10 repsRest 20 secondsRussian Step-Ups x 8-10 reps each legRest 60 secondsTurkish Get-Up x 1-2 reps each armRest 60 seconds B. In teams of three, alternate sets to complete AMRAP in 12 minutes of:3 Push Press6 Box Jump-Overs9 Kettlebell Swings
Learn MoreWorkout of the DayA. Three sets of:Push Press x 6-8 repsRest 60 secondsSide Plank x 20 seconds each sideRest 60 secondsSingle Leg Hip Bridge x 10 reps each leg Rest 60 seconds B. For time:21 Burpees15 Thrusters9 Pull-Ups800 Meter Run9 Pull-Ups15 Thrusters21 Burpees
Learn MoreWorkout of the DayA. Three sets of:Deadlift x 6-8 repsRest 45 secondsAlternating Reverse Lunges x 20 stepsRest 45 secondsDumbbell Bench Press x 10-12 repsRest 45 seconds B. Every minute, on the minute, for 15 minutes:1st minute – 10 Kettlebell Swings2nd minute – 200 Meter Run3rd minute – 15/10 Push-Ups C. Every minute, on the minute,…
Learn MoreA. 36 min EMOM: 1st – 12 box jump over2nd – max time wall-sit 3rd – Rest4th – 20 Goblet squat 5th – Max cal ergo 6th – Rest B. 5 min core workout (3 round) -10 reps dynamic side plank+10” sec hold -10 reps + 10” sec other side
Learn MoreA.Three sets of:Front Squat x 6-8 repsRest 60 seconds120 Single Under (S1: 100 / S2: 80 / S3: 60)Rest 60 secondsPlank to Elbows x 8-10 repsRest 60 seconds B.Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Ground to Overhead3 Burpees6 Dumbbell Ground to Overhead6 Burpees9 Dumbbell Ground to Overhead9 Burpees12…
Learn MoreA.Five sets of: Unsupported Seated Strict Press x 5-10 repsRest 2 minutes B.Against a 2-minute running clock, complete:Bent over row 15 repsPush-Ups x Max Reps Rest 2 minutes between sets and complete four sets. C. 5 min core workout
Learn MoreWorkout of the DayA.Four sets of:Deadlift x 6-8 repsRest 60 secondsWall Walk x 2-3 repsRest 60 secondsHollow Hold/Rock x 30-45 secondsRest 60 seconds B.Three rounds for time of:30 Overhead Walking Lunge Steps15 Pull-Ups400 Meter Run or 20 cal Ergo
Learn MoreA. Every 1:30 for 24′1st -Back Squat x 6-8 reps2nd-Kettlebell Swings x 15 reps3rd -Pull-Ups x 5-10 reps 4th -Rest B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:9 Burpee Box Jump-Overs
Learn MoreA.10min warm up/conditioning B. 5×6 Back squat C. Every 5′ for 20′ -20 air squat -4 tur dbs/kbs farmer carry
Learn MoreA. 5 min conditioning/warm up B1. Team of 2 (CAP 10′) -While one hanging the bar, other partner does box jump/box step-up -total 100 box jump in remaining time synch. burpee B2. Team of 2 (CAP 15′) -While one doing overhead plate hold, other partner does air squat -Total 150 squat in remaining time synch.…
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