Workout of the Day

Max rounds in 15 minutes:

20 KB Lunges (10 each leg)
10 KB Push-ups + Renegade Row x 10 alternating sides
5 Pull-ups

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Workout of the Day

3 rounds for time:

Pistol x 7 each leg
Run 200m

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Workout of the Day

50-40-30-20-10 rep rounds:

Double Under (jump rope makes 2 passes for each jump)
Sit-Up

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Workout of the Day

Interval Sprints:

2 x 400m sprints
5 x 200m sprints
10 x 50m sprint

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Workout of the Day

10 rounds of the following for time:

10 Hollow rocks
10 Back Extensions
10 Squats

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Workout of the Day

5 rounds for time:

QM 10m up and back
15 Knees to Elbows
QM 10m up and back
15 Tuck Jumps

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Workout of the Day

Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:

Circuit 1-

1:00 Front Plank
20 Dive Bombers
1:00 Handstand

Circuit 2-

:30 L-Sit
20 Lunge + Twist- 10 each side
:45 Side Plank - Each Side

Circuit 3-

20 Russian Twist- 10 each side
20 Pullups
20 Back Extensions

Rest 2:00 and repeat x 2

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Workout of the Day

Parkour Intervals:

Find an environment with varied and random obstacles, optimally between 25 and 50m in length. Perform 10 intervals of 1 minute, moving as quickly and powerfully as possible, interspersed with 30 second rests, for a total of 15 minutes.

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Workout of the Day

7 rounds for time:

Run 200
15 Squat
10 Dive-Bomber Push-Ups
10 L-Pull-Ups

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Workout of the Day

Run 1 lap
10 burpees
10 pull-ups
Run 2 laps
15 burpees
15 pull-ups
Run 1 lap
10 burpees
10 pull-ups

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