Workout of the Day

EVERY 3:00 x 4 SETS
12 Zottman Curls
12 Tricep Kick Backs
20 V-Ups

(Score is Weight)

Movements:

Kettlebell Swing | V-Up

EVERY 2:00 x 6 SETS
12 DBL KB Push Press (53/35)|(35/26)
10 Gym. Kipping Pull-Ups*

*Default is the Gym Kip for today’s workout

(Score is Each Set for Time)

Movements:

Kettlebell Swing | Pull-up (Kipping) | Push Press

At Home

Full Length Video: https://vimeo.com/447630491/9b75c78c8f

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups

(No Measure)

Movements:

Air Squat | Push Up | Row

E2MOM x 12 MINUTES
12 DB Box Step-Ups
12 Narrow Stance DB Front Squats

(Score is Weight)

Movements:

Row

5 SETS
:30 Max DB Glute Bridges + :30 Glute Bridge Hold
:30 Max Air Squats + :30 Squat Hold
:30 Jumping Squats + :30 Bottom-Up 1/2 Squat

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Air Squat

Outdoor Boot Camp

Bring a mat! We’re going to be building strength and endurance in some key positions for the big lifts, then put our newly perfected positions to use in a fun little ditty (aka heart-pounding metcon).

7 Rounds
Every 90s do a 45s Static hold, 30s Movement, and take 15s rest
90 Degree Squat (actively pushing knees back) hold, Air Squats
Hollow Hold, Hollow Rock
Superman Hold, Superman Alternating leg/arm lifts
Plank hold, Pushups
Overhead hold->Overhead Press
Front Pull Apart Band Hold,Front Pull Aparts

AMRAP 21
1 min Plank
15 Up Downs
30 High Knees
4 Rock Around the Clocks
~200m run

Movements:

Air Squat | Hollow Rock | Jump Rope (Double Unders) | Kettlebell Swing | Push Up | Run