Workout of the Day
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
Movements:
Box Jump | Walking Lunge | Wall Ball Shot
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FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
Movements:
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Boot Camp
This epic mashup will make your hearts beat as fast as when Annie met Karen 🙂
Pace yourself out of the gate, Annie And Karen are both “fast as you can” workouts, but when you do both together, it’s a chipper! We’ll start with some good old squat therapy. In the workout, you can break the wall balls up into sets of 8 and 7 in between the situps and double unders … so the fifth round would be 10 Situps, 8 WBs, 10 Double Unders, 7 WBs Instead of as written: 10 Situps, 10 Double unders, 15 Wall Balls.
Squat Therapy Double Tabata
1. Ankle mobility
2. Squat stretch
3. Right Leg Bulgarian Split Squat
4. Left Leg Bulgarian Split Squat
For fitness:
50-40-30-20-10-10-20-30-40-50 of
Situps and Double Unders (or speed steps)
+15 Wall Balls (or Air Squats or 200m run) after each round.
Movements:
Air Squat | Jump Rope (Double Unders) | Run | Sit-up | Wall Ball Shot
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