Workout of the Day

WORKOUT
FOR TIME
Run 200
30 Box Jumps (24/20)
Run 200
40 Thrusters (75/55)
30 Box Jumps
Run 200
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
Run 200

(You can replace the Runs with a 25/20 Cal Row)
(Score is Time)

OPTIONAL FINISHER
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists(35/25)

-Rest At Least 1:00 b/t Sets-

Movements:

Box Jump | Burpee | Row | Run | Thruster

At Home

Full Length Video: https://vimeo.com/463459733/09843b3e4c

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Air Squats
7 DB Deadlifts
5 Inch Worm + Push Up

(No Measure)

Movements:

Air Squat | Deadlift | Dumbbell Deadlift | Push Up

EMOM x 12 MINUTES
MIN 1 – :50 Super Slow DB Goblet Squats
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :50 Wall Sit

(Score is Weight)

Movements:

Kettlebell Swing | L-Sit

5 SETS FOR MAX REPS
1:00 Max DB Goblet Squats
1:00 Max DB Glute Bridges*
1:00 Max Air Squats
1:00 Max Single DB Romanian Deadlift

-Rest 1:00 b/t Sets-

*Hold single DB on hips

(Score is Reps)

Movements:

Deadlift

Outdoor Boot Camp

Today’s workout is a little bit of everything! This will be almost a full hour of movement, so pace yourself out of the gate. There are 3 workouts here in 3 different formats but each hitting the Quads, Shoulders, and Abs in different ways. Good luck!

Warmup:
Bull Dog, Alphabutt.

2x TABATA – Moderate
Narrow Squat
Squat Jumps
Hollow Rocks
Glute Bridge
Super man
Hi-Lo Planks
Scap Push ups

EMOM x 9 MINUTES – SLOW BURN FOR QUALITY
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain
Climbers
MIN 3 – 10 Squat Rotations

AMRAP x 12 MINUTES – HIGH INTENSITY
30 Russian taps (1 is 1)
6 V-Ups
12 Walking Lunges
6 jumping lunges
6 up downs
3 burpees

Movements:

Burpee | Hollow Rock | Push Up | Row | V-Up | Walking Lunge