Workout of the Day

EVERY :30 FOR 20 MIN

1 Power Clean and Jerk (225/155/105)

Score is the lowest weight used for any rep.

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics and treat this as a skill session.

Movements:

Clean | Clean & Jerk | Hang Power Clean | Power Clean | Power Clean and Push Jerk

At Home

Video: https://vimeo.com/481456144/813c8d09fc

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

E2MOM x 10 MINUTES
12 DB Death March
6 DB Thrusters

(Score is Weight)

Movements:

Thruster

EMOM x 18 MINUTES
MIN 1 – :50 Air Squats
MIN 2 – :50 DBL DB Deadlifts
MIN 3 – :50 Squat Thrusts*

*See video for demo

(Score is Reps)

NC Mobility: https://vimeo.com/480935892/7e9869e47f

Movements:

Deadlift | Dumbbell Deadlift

Outdoor Boot Camp

Warm up:
Leslie’s Bull Dog: From table top:
Straight Back heel pulses
Fire Hydrants
Knee to Elbow Circles
90 degree taps

Then: Alphabutt!

Not it!
1 person runs while everyone else does jumping jacks.
When they get back, another leaves and we all do Skater Squats
Then mountain climbers
Then air squats
Then narrow squats

The ESCALATOR!
5 Rounds :30 each, :30 rest after each round,
Crab Toe Touch, Rest
Crab Toe Touch, Burpees, Rest
Crab Toe Touch, Burpees, “flying” reverse lunges, Rest
Crab Toe Touch, Burpees, “flying” reverse lunges, Downward Dog Knees to Elbow, Rest
Crab Toe Touch, Burpees, “flying” reverse lunges, Downward Dog Knees to Elbow, Wall Sit Hold, Rest
——-

2040:
10 rounds of
:20 High Knees
:40 n PushUps, n Gorilla Squat Thrusters
Where n is the number of the round.
——–

Optional Finisher:
3x through –
in :40
5 Scap Push ups
10 Racing Push ups
rest

Tabata
X-Wide pushups
Diamond pushups

Movements:

Burpee | Knees-to-Elbows | L-Sit | Push Up | Row | Run | Thruster | Walking Lunge