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

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

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:

Good Morning

5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

(Score is Weight)

Movements:

Deadlift | Push Up

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: