Mobility: Shoulders/Lats Midline/Stability: 4sets for quality KB Suitcase/Waiters Walk Plank Hold on Rings x 45sec The Rabbit Banded Hamstring Curls x 20 reps Workout of the Day 2 person team 250/200m Rows with partner doing the following: 1) Handstand Hold 2) Hang from Rig 3) Wall Sit 4) Double KB Front Rack Hold 5) Hollow […]Read More
Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Single Leg RDL 9 Med Ball Cleans Strength: Push Press 10x 60/65/70% Workout of the Day Courtesy of CF Linchpin 7/7/18 40 Wall Balls (20/14) 20 Pull-ups 20 Deadlifts (225/155) 30 Wall Balls 15 Pull-ups 15 Deadlifts 20 Wall Balls 10 Pull-ups 10 DeadliftsRead More
EMOM x 12 1) Rope Climb x 1-3 2) Strict Ring Dip x 6-8 3) Hollow Hold x 45sec Workout of the Day Against a 3min clock, with 1min rest between sets. 5 total sets. 400m Run 10 Box Jump (24/20) Max reps of Alternating Dumbbell Snatch (50/35)Read More
Warm-up: 200m Run then 3rd of: 8 Overhead Banded Split Squat (each) 30sec Nose to Wall Handstand Hold 8 Narrow Grip Overhead Squats Strength: Tempo Front Squat 4×3 @23X1 Workout of the Day 16 Hang Squat Clean 8 Handstand Push-ups 12 Hang Squat Clean 12 Handstand Push-ups 8 Hang Squat Clean 16 Handstand Push-ups Rx […]Read More
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from […]Read More
Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Back Rack Lunges 5 Behind the Neck Press Strength: 1a) Back Squat 3×75, 2×85, 1×90, then 10×70% 1b) L-seated Dumbbell Z-Press 4×8 Workout of the Day 3rds 20 Ball Slam (25/15) 20 Russian Twist* with ball 20 Russian KBS Rx 53/35 Rx+ 70/53 20 […]Read More
6rds for time 30 Air Squats 19 Power Clean (135/95) 7 Strict Pull-up 400m Run On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.Read More
Warm-up: 200m Run then 3rds of: With a barbell or PVC- 3 1 ¼ Front Squat 3 Thruster 6 Single Leg RDL Strength: Tempo Front Squat 4×3 @23X1 Workout of the Day 18-15-12-9-6 Thrusters (75/55) Follow each set with 25 Double-unders Finish: 3 sets Half Kneeling One Arm Dumbbell Shoulder Press x 8 each Dumbbell […]Read More
Barbell Warm-up Strength: Back Squat 3×5 @60/65/70% Oly: 1RM Snatch Workout of the Day 5min AMRAP Snatches Use 60% of today’s heaviest lift @ 0:00,1,2,3,4 on the clock, complete 8 BurpeesRead More
