Workout of the Day
7 Rounds
w/partner
3 Squat Snatch (115/75)
10 Honest Push Ups
Run 200 together
The format if this is one person works and one person rests: A snatch then B snatch, A 10 Push Ups, B 10 Push Ups then run together to complete one round.
Honest Push Ups: no snaking or breaking your midline. If you can’t keep a straight line with your back, do push ups on a box.
Movements:
Push Up | Run | Snatch | Squat Snatch
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Boot Camp
Start: Run 200
Then: Alternate movements:
10-9-8-7-6-5-4-3-2-1 Push ups
1-2-3-4-5-6-7-8-9-10 DB Thrusters
(10 Pull Ups, 1 Thruster, 9 Pull Ups, 2 Thrusters, etc… )
During: EMOM Stop and do 4 Up-Downs
Finally: Run 200
AMRAP 12
5 Ring Dips or 10 Bench Dips
15 Wall Balls
20 Bicycle Sit-Ups (2 is 1)
40 Double Unders or Double Thigh Taps w/o rope
Movements:
Bench Press | Jump Rope (Double Unders) | Pull-up (Kipping) | Push Up | Ring Dip | Run | Sit-up | Thruster | Wall Ball Shot
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