Category

WP Daily Workout
Warm-up: 200m Run then 3rds of: 30sec HS Hold 5 Ring Row 5 Strict Ring Dip Strength: Push Press 8 x 65/70/75% Workout of the Day 400m Run then 1rd of Barbara 20 Pull-up 30 Push-up 40 Sit-up 50 Air Squat 300m Run then 2rds of Mary 5 HSPU 10 Pistol 15 Pull-up 200m Run […]
Read More
Warm-up: 200m Run then 3rds of: 8 Single Leg RDL (each) 100ft OH KB Carry L Arm 100ft OH KB Carry R Arm Strength: 1a) Deadlift 6×70, 5×75, 4×80, 3×85 1b) Single Arm KB/DB Row x 8 each Workout of the Day 45 DU 40 Russian KBS (53/35) 35 Leg Lifts anchored to KB 30 […]
Read More
Warm-up: 200m Run then 3rds of: 4 1 ¼ Front Squat (45/35) 6 Strict Press 8 Hollow Rock Strength: Front Squat 8 x 65/70/75% Workout of the Day 2min AMRAP 5 Thruster (135/95) 5 Lateral Bar Burpee Rest 2min 2min AMRAP 7 Thruster (115/75) 7 Lateral Bar Burpee Rest 2min 2min AMRAP 9 Thruster (95/65) […]
Read More
Warm-up: Bring Sally Up Air Squat Muscle-up Progressions EMOM x 10 1) 5 Strict Ring Dip + 15-20 Support Hold (turn out) 2) 5-15 Hollow Arch Swings *If you are proficient at MU, perform the first 2 rounds of hollow arch swings, then the last 3 completing 5 hollow arch swings + 2 MU Workout […]
Read More
Mobility: Thoracic Spine opening Skill: Getting Inverted- HS Kick-up, HS Holds, HS Walks 10min Option 1- EMOM x 25 1) Bike 12/10 cal 2) Hollow Hold x 30sec 3) Row 200/150m or Run 200m 4) HS Hold x 30sec 5) Single-unders x 45sec Option 2- 3-4rds NOT for time 12 Wall Climbs 3 TGU each […]
Read More
Warm-up: 200m Run then 3rds of: 10 Wall Climbs 12 High Box Step-ups Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 15 1) 5 Deadlift + 7 Box Jump 2) 5 Man Makers 3) 12 Alt Pistol + 20 DU or 12 Goblet Squat + 20 DU Finish: 2-3 sets 15 […]
Read More
Barbell Warm-up Olympic Lifting: 4 sets Hang Snatch x 3 @ 70-75% For time: 2K Row Finish: EMOM x 9 1) L-sit Leg Lifts x 30sec 2) V-up or Tuck up x 15 3) Weighted Pull Backs x 15
Read More
Warm-up: 200m Run Then 2rds: 5 1 ¼ KB Front Squat 10 Single Leg RDL each Strength: Front Squat 8 x 65/70/75% Workout of the Day 12 movements x 49 reps 2-person team 49 Russian KBS (53/35) 49 HR Push-up 49 Goblet Squat (53/35) 49 Pull-up 49 Wall Ball (20/14) 49 Partner Ball Slam Sit-ups […]
Read More
Barbell Warm-up Every 90sec for 10 sets Power Clean + Hang Clean + Jerk 4rds for reps 1min Back Squat (135/95) 1min T2B 1min Push-up 1min Rest
Read More
Mobility: Wrist/Forearm Midline/Stability: EMOM x 12 1) Rope Climb x 1-2 2) OH Bamboo Hold x 30-45sec 3) Tuck-ups x 30sec Workout of the Day Option 1- Row 250 + Partner in elbow plank Row 250 + Partner in hand plank Row 250 + Partner in L side plank Row 250 + Partner in R […]
Read More
1 171 172 173 174 175 274