Read the Fine Print Workout 51 100 Thrusters for time* Perform 4 burpees on the minute every minute. Solo: Pick a weight such as 95lbs with a barbell or 40lb dumbbells and get it done. Crew Option: Lay out several dumbbell options such as 45’s, 35’s, 25’s and 10’s...
Alpha Workout 50 EMOM 20 Minute 1: Push Ups Minute 2: Sumo Deadlift High Pull Minute 3: Box Jumps Minute 4: Plank *Another EMOM or another chance to put in the work? Your perspective can drive your whole outlook and day. Make the right choice and don’t focus on the...
Turkish Get Up Kettlebell Flow Workout 49 2 – 4 Rounds of (based on time/capability): 2 Left handed Turkish Get Ups and Downs 1 Overhead Squat 1 Windmill 10 One Armed Russian Swings Repeat with the right hand *Start with the left hand and work your way through the...
Fast Attack Workout 48 50 Calorie Row or 50 Sprints of the bay floor 40 Air Squats 30 Push Ups 20 Pull Ups 10 Burpees * Running out of time in the day? If you are in a pinch this is a great workout that can be fit in anytime. This can be completed in as little 7...
Traditions 3 Workout 47 Snatch Warm up to your working weight for the day and then perform: 5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 Rest as needed between sets Some alternate rep options depending on your recent workouts for the week are: 1 – 1 – 1 – 1 – 1 – 1 – 1 10 –...
Minimum Requirements 2 Workout 46 5 KM Run With or without SCBA/weight vest Don’t think about the task at hand, just do it. Is this a flashy workout? No. Is it necessary to challenge ourselves and try new things? Yes. No treadmill? If it’s raining, wear a coat. If...
