Workout of the Day

3 SETS
7-10 Wide Grip Pull-Ups*
20 KB Alt. Gorilla Rows

*Pull-Ups must be unbroken.

-Rest 2:00 b/t Sets-

(Score is Weight)

Movements:

Kettlebell Swing | Muscle-Up | Pull-up (Kipping) | Row

FOR TIME
100 Double Unders
15 Pull Ups
30 Front Squats (95/65/45)
15/12 Cal Row
75 Double Unders
10 Pull Ups
20 Full Squat Cleans
15/12 Cal Row
50 Double Unders
5 Pull Ups
10 Thrusters
15/12 Cal Row

(Score is Time)

Movements:

Clean | Front Squat | Hang Squat Clean | Jump Rope (Double Unders) | Pull-up (Kipping) | Row | Squat Clean | Thruster

At Home

Video: https://vimeo.com/477605643/d68dfb0e71
2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – 20 Single DB Suitcase Box Step-Ups*
MIN 2 – 20 Sumo Squats
MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

(Score is Weight)

5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest :30-
1:00 – Hollow Hold, Squat Hold, or Wall Sit*
-Rest :30-
1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat**

-Rest 1:00 b/t Sets-

*Athlete Choice for Hold
**Hold DB Across Chest for All Three Movements

(Score is Reps)
NC Mobility: https://vimeo.com/478273062/66d34c5725

Movements:

Front Squat | L-Sit | Walking Lunge

Outdoor Boot Camp

Sun Salutation.

AMRAP 6:00 RUNNING CLOCK…
10 Alt. Leg Swings – like toy soldier, 2 is 1
10 Alt. Lunges, 2 is 1
5-5-5-5-5. 5 each of: 45 degree knees – 90 degree knees – knees to chest – 90 – 45, 2 is 1
10 vertical squat Jumps

4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Squat Jump + Burpee + Push up
-Rest :30-
1:30 Skater Skwats
-Rest :30-
1:30 windshield wipers
-Rest :30-

Tabata Plank Leg Rolls :20 on :10 off 8 times through.

Movements:

Burpee | Kettlebell Swing | Push Up | Run | Walking Lunge