Workout of the Day

3 SETS
6/6 Tempo SA DB Bench Press (31X1)
6/6 Tempo SA DB Arnold Press (31X1)
6/6 Tempo SA Supported Bent Over Row (31X1)

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Bench Press | Row

3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)|(14/10)
20 Pull-Ups

(Score is Time)

Movements:

Pull-up (Kipping) | Run | Wall Ball Shot

At Home

Full Length Video: https://vimeo.com/449525726/aa7fa23677

2:00 Cardio Choice

into…

3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

(No Measure)

Movements:

Walking Lunge

E2MOM x 10 MINUTES
8 Super Slow DB Front Squats
6 DB Thrusters

(Score is Load)

Movements:

Thruster

EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps*
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 MAX Jumping Lunges
MIN 2 – 12-15 Single DB Thruster

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out

(No Measure)

Movements:

Burpee | Thruster | Walking Lunge

Outdoor Boot Camp

If it’s raining, we’ll run! If it’s not raining, we’ll run! If there’s lighting or forecasted lightning, stay home. I’ll call it around ~7:30a. No one needs to electric slide off this mortal coil for a bootcamp, precious as it is.

The big hill behind the park is ~1 mile, we’ll be doing about 40 min of paced work doing different running drills back and forth between the railings as we make our way up the hill.

Ever overhear people talk about footstrike, but didn’t want to look stupid by asking and then forgot about it by the time you got home? I have. Now’s your time to practice running the way your ortho wants you to run: shorter, quicker steps, feet under your body, tall posture, shoulders back and down. It’s a lot to think about! We’ll tackle it step by step and step up our game, one step at-a-time, because every step counts.

Movements:

Run