Workout of the Day

EMOM x 9 MINUTES*
MIN 1 – :40 Single Unders
MIN 2 – :40 Knees to Chest
MIN 3 – :40 Push-Ups

*Evolve movement in each round…
Round 2 – Double Practice, Kip Knee Raise, HR Push-Ups
Round 3 – Double Under, TTB, Def. Push-Ups

(No Measure)

Movements:

Jump Rope (Single Under) | Push Up | Run

4 SETS*
60 Double Unders
20 Alt. DB Snatch (50/35)
15 Toes to Bar
10 Deficit Push-ups

-Rest 1:00 b/t Sets-

*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.

(Score is Each Set for Time)

Movements:

Dumbbell Snatch | Jump Rope (Double Unders) | Push Up | Snatch | Toes-to-Bar

At Home

Full Length Video: https://vimeo.com/452235340/c6a9d7b47a

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 10 MINUTES
MIN 1 – 15-20 DB Step-Ups
MIN 2 – 15-20 Single DB Goblet Squats

(Score is Weight)

4 SETS FOR MAX REPS
1:30 – :45 SA DB Thruster (R) / :45 SA DB Thruster (L)
-Rest :30-
1:30 Max Up-Down Mountain Climbers
-Rest :30-
1:30 Max DB Hang Squat Cleans
-Rest :30-

-No additional rest b/t sets-

(Score is Reps)

Movements:

Clean | Hang Squat Clean | Squat Clean | Thruster

Outdoor Boot Camp

Core Stability & Leg Accessory work today –
You know you have abs, but have you ever really “felt” them? You will on Sunday 🙂
We’re going to be attempting, and maybe succeeding at doing some fun new Pilates Movements!
We’ll start with the scales, and work up to trying some of the crazy hard movements for fun!

2 ROUNDS
:45 on :15 off ABS & OBLIQUES Hammer
Straight legged reclined pulses (pilates is all about pulsing) (+ Alt Knee) (+Alt Knee + Arm lift)
Excruciatingly Slow Bicycle situps (w/ kick out)
Plank Walk
Deadbug to tuck (+ flutter kick)
Reclined Obliques (+ both arm pulses)

2 ROUNDS
:45 on :15 off GLUTE & HAM Chisler
4 straight leg glute high pulses (+ 90 degree touch)
Glute Bridges 4 open, 4 closed (On Toes)
Side leg lift, bent leg opener, 4 lower leg adductor pulse
Plank Shoulder Taps
5 Burpees

2 ROUNDS
:45 on :15 off GLUTE & HAM Chisler
Crab plank walk
Crab dips
3 superman pulses (+1 dragonfly)
Plank side taps
4 Superman flutter + 4 Superman Y’s

Bhagavān: “Listen and properly retain it in mind, and I will explain to you how one who has correctly entered the bodhisattva’s vehicle should abide, how to practice, how to control the mind.”
Subhūti: “So be it.”

Movements:

Burpee | Deadlift | Ring Dip | Shoulder Taps | Sit-up