Workout of the Day:
Front Squat
Find your 1 Rep Max
Then…EMOM 5 Rounds
Min. 1 (odd)- 200m/175m Row
Min. 2 (even)- Front Rack Hold (135/95)
**Hold for :50 seconds and transition back to row
ACCESSORY:
3 Rounds
20 Push-ups
10 Pull-ups
10 Hollow Rocks
Workout of the Day:
3 Rounds for Time:
Run 800 meters
50 KB Swings (50/35)
50 Ab Mat Sit-ups
ACCESSORY:
2 Rounds
10 KB Windmill/side
10 Turkish Sit-up
Workout of the Day:
10 Rounds on the 3 Min.
15/10 Cals Bike
10 Bar Facing Burpees
Accessory:
All the STRETCHING!!
ACCESSORY:
Workout of the Day:
”Fran”
21-15-9
Thruster (95/63)
Pull-ups
ACCESSORY:
3 Rounds
10 DB Renegade Rows
10 DB Bicep Curls/Arm
Workout of the Day:
Deadlift
10-5-3-1-1-1-3-5-10
Find your 1 Rep Max
** Can do more that 3 singles if you have not reached your 1 Rep max after 3 attempts.
ACCESSORY:
10 Handstand Walks
10 Hollow Rocks
Workout of the Day:
For Time:
400m Run with Sandbag (50/35)
1 Mile run (w/out sandbag)
400m Run with Sandbag (50/35)
800m Run (w/out)
400m Run with Sandbag (50/35)
ACCESSORY:
Foam Roll/Stretch
Workout of the Day:
EMOM 16 Mins:
Even 200m/175m Row
Odd: 18 Wall Balls (20/14)
ACCESSORY:
4 Rounds
5 Pull-ups
10 Push-ups
Workout of the Day:
24 Min. AMRAP
Run 400 meters
25/20 cal Assault Bike
Workout of the Day:
Deadlift
6 x 1 @ 90% of 1 Rep Max
** each set performed on the 2 min
ACCESSORY:
3 Rounds
10 KB Bottoms Up Press
10 KB Windmill/side
10 Strict Toes to Bar
Workout of the Day:
4 Rounds for Time:
Run 400 meters
15 DB OH Squats (R) (50/35)
15 DB OH Squats (L) (50/35)
ACCESSORY:
Foam Roll
