Workout of the Day
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Top Down Pull-Up
MIN 2 – :50 DB Pull-Over*
MIN 3 – :25/:25 DB Goblet Split Squats
*Can complete from floor, WB, or bench. Keep weight Light-Moderate.
(No Measure)
Movements:
Bench Press | Pull-up (Kipping)
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EVERY 5:00 x 3 SETS*
100 Double Unders
15 Pull-Ups*
10 DB Burpee + Power Clean (50/35)|(35/20)
*C2B Optional.
-No Additional Rest b/t Sets-
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/10)”
Movements:
Burpee | Chest-to-Bar Pull-up | Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Pull-up (Kipping)
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At Home
VIDEO: https://vimeo.com/582514249/824b2a906f
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Glute Bridges
5/5 Single DB Deadlift
10 Sit-Ups
(No Measure)
Movements:
Deadlift | Dumbbell Deadlift | Sit-up
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5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows
(Score is Weight)
Movements:
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TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas-
(Score is Reps)
Movements:
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1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
(No Measure)
MOBILITY VIDEO:
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