Workout of the Day

3 SETS FOR QUALITY
8/8 Half Kneeling SA DB or KB Press*
8 Alt. Bodyweight Cossack Squats**

*Build to a Moderate Weight.
**Perform w/ :01 Pause on Each Side

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Kettlebell Swing

4 ROUNDS FOR TIME
50 Double Unders
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
20 Burpees

(Score is Time)

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

Movements:

Burpee | Dumbbell Hang Power Snatch | Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Snatch

At Home

VIDEO: https://vimeo.com/582513788/2b2fd5a841

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 6 MINUTES
6 Burpee w/ Extra Push-Up
12 Walking Lunges
24 Double Unders

(Score is Rounds + Reps)

Movements:

Burpee | Jump Rope (Double Unders) | Push Up | Walking Lunge

EMOM x 24 MINUTES
MIN 1 – :45 Jumping Lunges
MIN 2 – :45 Mountain Climbers
MIN 3 – :45 Cardio Choice
MIN 4 – :20 / :20 Side Plank
MIN 5 – :45 Up-Down + Side Shuffle*
MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

(No Measure)

MOBILITY VIDEO:
https://vimeo.com/513137188/dcddbb81cb

Movements:

Walking Lunge

Barbell Bettys

Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Movements:

Back Squat

AMRAP 12
w/partner
a) Row 300m
b) 15 American KB Swings +
max Sit Ups

One person rows while the other does KB Swings and Sit Ups. The rower is the timer…as soon as that person hits 300, switch. The score is the total number of sit ups as a team.

Movements:

Kettlebell Swing | Row