Workout of the Day
EMOM x 4 MINUTES
MIN 1* – :15 Active Hang + 3-5 Scap Press Downs
MIN 2 – 5-7 Kip Swings
-Rest 2:00 b/t EMOMs-
EMOM x 6 MINUTES
MIN 1 – :30 Pull-Ups
MIN 2 – :30 Toes to Bar
MIN 3 – :30 Box Jumps
*Athletes can drop between movements.
(No Measure)
Movements:
Box Jump | Kettlebell Swing | Pull-up (Kipping) | Toes-to-Bar
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FOR TIME*
800m Run
50 Box Jumps (24/20)
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar
*Option to partition the Box Jumps, Pull-Ups, and Toes to Bar in smaller sets as needed before the next run.
(Score is Time)
Movements:
Box Jump | Pull-up (Kipping) | Run | Toes-to-Bar
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At Home
VIDEO: https://vimeo.com/599502501/f229df1f8c
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 Jumping Jakcs
:30 Bodyweight Goodmornings
(No Measure)
Movements:
—
5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups
(Score is Weight)
Movements:
—
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)
Movements:
Burpee | Dumbbell Snatch | Push Up | Run | Snatch
—
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)
MOBILITY VIDEO:
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