Workout of the Day

EMOM x 10 MINUTES
MIN 1 – :45 EZ Row
MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*

*Performed with either an Empty Bar or PVC.

(No Measure)

Movements:

Muscle-Up | Overhead Squat | Row | Snatch | Sotts Press

FOR TIME
12 Hang Squat Snatch (75/55)
12 Lateral Burpee Over Bar
15/12 Cal Row
15 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Row
18 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Row

(Score is Time)

Movements:

Burpee | Hang Squat Snatch | Row | Snatch | Squat Snatch

At Home

Full Length Video: https://vimeo.com/461000031/0c29003aaa
1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations

-Rest 1:00-

AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations

(Score is Rounds + Reps)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat
1:00 Max Burpee Squat Jumps
1:00 Max Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Burpee | L-Sit | Walking Lunge

Outdoor Boot Camp

This workout starts like a crazy train and goes off the rails soon after. The alternating lunge bent over rows are fun to do, actually, because once you get the hang of it you can do them pretty fast and it’s a movement that feels good to do.
Then we get into the workout. You may have seen Kettle Bell (KB) Halos in warmups before, but not as a workout. You will feel the burn, my friends! And the Extra Deep Narrrow Goblet Squats are definitely a highlight. You go down into your deepest squat, back up a quarter of the way (or to parallel if you’re below it) back down *again* then all the way back up. And that’s 1 🙂
You’ll be glad I added a minute rest in between rounds!!!

3 Rounds – Moderate to Moderate-High Intensity (pick a heavy KB)
————————————————————————————————————
30 KB Swings (Try for unbroken all 3 rounds!)
20 Right/Left Bent Over Rows in Alternating Lunge position (go fast!)
10 Burpees

3 Rounds EMOM High Intensity (pick a light KB)
——————————————————————————–
Minute 1: 25 High KB Hold Flutter Kicks
Minute 2: 12 Goblet Thrusters
Minute 3: 10 KB Halos
Minute 4: 5 reps of 1 and 1/4 extra deep narrow stance Goblet Squat
Minute 5: 15 Super man pulses
Minute 6: REST!

Movements:

Burpee | Kettlebell Swing | Row | Thruster | Walking Lunge