Workout of the Day

3 SETS FOR QUALITY
7-10 Strict Chin-Up
25 Banded Row
1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Movements:

Jump Rope (Double Unders) | Row

AMRAP x 16 MINUTES
3 DB Burpees (50/35)|(35/20)
7 Pull-ups
21 Double Unders

(Score is Rounds + Reps)

Movements:

Burpee | Jump Rope (Double Unders) | Pull-up (Kipping)

At Home

Video: https://vimeo.com/468401777/1fb91c40a5

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
Cardio Choice Until End…

(No Measure)

Movements:

Kettlebell Swing | Run | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :45 Slow DB Front Squat
MIN 2 – :45 Wall Sit

– Rest 1:00 –

AMRAP x 6 MINUTES
8 Single DB Double Squat Thruster*
16 Single DB Front Rack Alt Lunges

*1 Front Squat + 1 Full Thruster = 1 Rep

(Score is Rounds + Reps)

Movements:

Front Squat | L-Sit | Thruster | Walking Lunge

4 SETS FOR MAX REPS
1:00 Quad Heel Taps
1:00 DB Goblet Squat
1:00 Elbow Plank

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY: https://vimeo.com/468382595/8c293d2f38

Outdoor Boot Camp

Stretchy, Fishy Warm Up:
Knee hugs, Toy soldiers, Samson lunge ‘n twist, Sumo Squat Rotation, High Knees, Butt kicks, Side shuffles, Power Skip until your heart is bursting with joy.

—–2x Tabata (:20 On, :10 Off)—————
Deadbug
Hollow Rock
Dead Bug Turnt
Hollow Rock Turnt

Salmon: AMRAP 11
1) 8/8 Side Plank Hip Touch
2) KB Plank to Row
3) 5 burpees
3) 8 Banded wide overhead press
4) 8 banded bicep curls
5)100m recovery out, 100m sprint back

rest 2 mins

Sea Bass: AMRAP 11
1) 100m recovery out, 100m sprint back into
2) 24 high knees
3) 12 goblet squats
4) 10 Banded pull-aparts
5) 8 Standing pull overs

“Greedy for bait, fish soon caught. You have only to open your mouth, your life lost.” – Skinny Legs and All by Tom Robbins

Movements:

Burpee | Deadlift | Hollow Rock | Kettlebell Swing | Row | Run | Walking Lunge