Workout of the Day A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thruster Burpees (recommended weights 135/95 lbs)
Read more →Workout of the Day A. Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Wall Climbs x 2-4 reps Rest 45 seconds Wall Ball Shots x 10-15 reps Rest 45 seconds B. Three sets of: Row 350 Meters Farmer’s Walk x 100 Meters
Read more →Workout of the Day A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Push-Ups 10 Toes to Bar 100 Meter Run
Read more →Workout of the Day A. Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Push-Ups x 10-15 reps @ 2010 Rest 45 seconds B. Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Air Squats
Read more →Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with
Read more →Workout of the Day Complete as many rounds and reps as possible in 20 minutes of: 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20/10 Pull-Ups 100 Meter run
Read more →Workout of the Day A. Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds Prone Plank Hold x 45-60 seconds Rest 30 seconds B. Four sets for times of: Row 250 Meters 20 Kettlebell Swings Rest 90 seconds
Read more →Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 100 Meter Run
Read more →Workout of the Day Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 8 minutes Complete as many rounds and reps as possible in 8 minutes of: 20 Jumping Lunges 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jumps (24″/18″) 15 Toes to Bar 10/5 Ring Dips
Read more →Workout of the Day A. Three sets of: Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.)
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