Workout of the Day

EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

Movements:

Walking Lunge

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

(Score is Reps)

Movements:

Row | Wall Ball Shot

At Home

Full Length Video: https://vimeo.com/458062746/392152faca

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 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats

(Score is Weight)

TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

-Rest 1:00-

TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”

(Score is Weight)

Movements:

Air Squat

FOR TIME (OR NOT FOR TIME!)
5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

Movements:

Run

Outdoor Boot Camp

Why do we love Arnie?
1. It’s a perfect balance of endurance and skill work.
2. Turkish Get Ups and KB Overhead Squats are AWESOME for shoulder rehab/strengthening.
3. Because there are only 20 KB swings at a time, you can set and achieve a goal of going unbroken on all sets!

You may remember the last time we met Arnie, well, here’s a new twist!

With a single kettlebell:
3 Rounds
• 7 Turkish get-ups, Right arm
• 20 Swings
• 10 Deadbugs
Run!
• 21 Overhead squats, Left arm
• 20 Swings
• 20 Deadbugs
Run
• 21 Overhead squats, Right arm
• 20 Swings
• 30 situps
Run
• 7 Turkish get-ups, Left arm
• 20 Swings
• 40 situps
Run!

Score by how perfect your Turkish Get-ups are. (Time Cap: 30min.)

Movements:

Deadlift | Kettlebell Swing | Overhead Squat | Run | Sit-up | Turkish Get Up