Workout of the Day

EMOM x 10 MINUTES
MIN 1 – 12-16 Alt. DB Bench Press
MIN 2 – 12-16 DB Glute Bridge-Ups*

*Option for feet elevated.

(Score is Weight)

Movements:

Bench Press

2 SETS
40/30 Cal Row
-Rest :30-
40 Single DB Box Step-Ups (50/35)|(35/20)*
-Rest :30-
400m Run
-Rest :30-
40 DBL DB Push Press

-Rest 2:00 b/t Sets-

*DB can be held anyway above the waist.

(Score is Slowest Set)

KG DB: (22.5/15)|(15/10)

Movements:

Push Press | Row | Run

IN TEAMS OF 2…

2 ROUNDS FOR TIME
400m Run
100/80 Cal Row
100 DBL DB Push Press

*400m Run is completed together. P1 works while P2 completes Max Single DB Box Step-Ups (50/35)|(35/20). DB can be held anyway above the waist. Alternate as needed. The Reps of the Step-Ups are subtracted from total time (in seconds) at the end of the workout.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Movements:

Dumbbell Push Press | Push Press | Row | Run

At Home

VIDEO: https://vimeo.com/577041026/902a512276

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE
Max Reverse Lunges

into…

AMRAP x 1 MINUTE
Max DB Upright Rows

into…

AMRAP x 1 MINUTE
Max High Knees

into…

AMRAP x 1 MINUTE
Max Push-ups

(No Measure)

Movements:

Push Up | Row | Walking Lunge

AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Supermans

(Score is Rounds + Reps)

EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Push-Up
MIN 2 – Max Hollow Body Rocks
MIN 3 – Max Alt Sit-Thrus
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest

(Score is Total Reps)

MOBILITY VIDEO :
https://vimeo.com/508141685/179702e56a

Movements:

Push Up | Walking Lunge

Barbell Bettys

Every 1:30 for 7 rounds
5 Push Press
Start at a light weight and build to a moderate weight

We’re going to dial in on form today with the lighter weights: short, vertical dip, power out of the dip, and using that power to drive the bar overhead.

Movements:

Push Press | Ring Dip

3 Rounds

12-9-6
Wall Balls (or DB thrusters)
Medball Russian twists
(rest 2 minutes between rounds)

Score is time you finished the third round

Movements:

Thruster | Wall Ball Shot