Warm Up: Old Man :30 BW Lungsters :15 Hang Muscle CL :30 Single Unders :15 Burpees x3 "White Claw" 1k Row 25 Hang PCL (M-H) 50 ASQ 3RFT Recommended (155-185/105-125) Extras: 8 Low Row 5 Shoot Throughs X3 Crossover Symmetry ...
Warm Up: 10/10 leg swings 30 mini Band Squats 20s “quick Pump” x2 :60/ side Tricep Smash Vaughn Strength: 1 Set Every 2:00 2x5 FSQ 2x3 FSQ 3x1 FSQ -work up "Hornitos" 20-2 RKBs (M-H) Cal Bike -FT- Extras: 3x25/25 1-leg Glute Bridge 3x10 Cossack Squats ...
Warm Up: :60/ side Lax Ball Pec insertion Old Man Banded Pull a parts 8 Mile Pull up & Dip Complex Max Set Strict Pull ups 1 min Rest Max Set of Strict Dips/Push ups 1 min Rest x3 "Flying Embers" 21-15-9-9-15-21 Box Jumps Sit ups Hang DB SN (1 arm) -FT- Extras: 10 DB Skull Crushers 20 Alt DB Curls X3 3x20 DB Back...
Warm Up: 150m Row 1 Wall Walk 5 Hang MSCL CL 10 ASQ 4mins :12 Hollow Rock :12 Superman x4 "Silver Snakes" 500m Row 10 HSPUs 12 PCL (M) 25 min AMRAP HSPU Mod: 3 Wall Walks 12 DB Push P. Extras: 8 Mile Pull ups/Dip complex ...
Warm Up: Old Man 10 ASQ 25’ Mini band Side step-L 25’ Mini band Side step-R 3-5 Jumping Pull ups 5 Push Ups 5mins "Strength" E2M x5 20/15 Cal bike "Orange Iguanas" 1:30/1:30 5 Burpee Box Jumps 10 Wall Balls Max Cal Ski -Until 50/75 Cals achieved Extras: 3x15 GHD Sit ups 0r :20/:10x8: Sit ups ...
Warm Up: 5 DB Press 50’ DB OH walk Switch to other side 10/10 Split Stance KB Row 30 Single Unders 6 mins Strength: OTM-Alt x10 5/5 DB S2OH (H) 7-10 Strict Pull ups "Purple Parrots" 30 AKBs (M) 15 KB Step ups 3Rds -FT- 3min Rest then 30 DUs 10/10 KB SN (M) 5RFT Extras: 2x30 Monkey Foot: Standing Hamstring Curl Crossover Symmetry ...
Warm Up: Running Drills :30 Row (Mod to fast) 10 Med Ball Cleans :60 Rest x3 "Green Monkeys" 500m Row 50 V-Ups 50 Wall Ball 500m Row 35 Tuck Ups 35 Wall Ball 500m Row 15 Med Ball Sit Ups 15 Wall Ball -FT- Extras: 35 Cal bike Erg 3 Min rest x3 ...
Warm Up: Super D Shoulders 10 OHS (PVC or Barbell) 5 No Pushup Burpee 5 HR Push Ups 10 Banded Bent Over Row 4min Strength: E:90 x5 3 PSN "Red Jaguars" 3 Rounds of Cindy 2 Rds of “DT” 3 Rounds of Cindy 2 Rds of “DT” 3 Rounds of Cindy -FT- Extras: 20 Low Row 15 Tricep Rope Ext X3 3x15 Reverse Hyper ...
Warm Up: Old man OTM-Alt-6mins 150m Row 5 Cal Bike 30 Single Unders "Blue Barracudas" 3K Row 150 DUs 100 Cal bike 50 Cal Ski -FT- Extras: OTM-12mins 1 CL 3x15 GHD Sit ups 0r :20/:10x8: Sit ups ...
Warm Up: 30 Jumping Jacks Icky Shuffle 10 ASQ 5 Burpees 10 Plate G2OH 6mins "The Revenant" Partners 50 DB SN (H) 50 Cal Row 75 DB PCL/J (single) 50 Cal Row 100 DB Goblet Squat 50 Cal Row 30 min AMRAP *Same DB throughout ...