Workout of the Day

EMOM x 6 MINUTES
MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time
MVMT 2 – 12 air squats-hold bottom of last squat for 10s
MVMT 3 – 12 scap pullups + hang from bar for 10s

Movements:

Air Squat | Pull-up (Kipping) | Shoulder Taps

7 Rounds for time:
5 strict pullups
10 deficit pushups
5 strict TTB
10 OHS (95/65)

Movements:

Overhead Squat | Pull-up (Kipping) | Pull-up (Strict) | Push Up

3 SETS FOR MAX REPS
1:00 – Horizontal Ring Row*
1:00 – Pike or Box Push-Ups
1:00 – Slow Deadbugs

*try to find a position where you are as horizontal as possible (can elevate feet if needed)

(Score is Reps)

Movements:

Deadlift | Push Up | Ring Row | Row

At Home

Video: https://vimeo.com/486731769/875869df93
2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 9 MINUTES
MIN 1 – :45 Diamond Push-Ups
MIN 2 – :45 Arm Haulers*
MIN 3 – :45 Up-Down + Tall Jump

*See Video for Demo

(Score is Reps)

Movements:

Push Up

EVERY 4:00 x 4 SETS
30 Double Unders
20 Alt Sit-Thrus
10 Burpees + Extra Push-Up
Max Hollow Rocks

-No Additional Rest b/t Sets-

(Score is Rounds + Reps)
NC Mobility https://vimeo.com/486987214/50ce24a7d2

Movements:

Burpee | Hollow Rock | Jump Rope (Double Unders) | Push Up

Barbell Bettys

As always, the posted workout is a suggestion for your open gym time.

Squat of Choice (front, back, overhead)
10×3

These workouts are reliably sweaty and great benchmarks if you’re starting to track your fitness again:

“Annie”
50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups

“Karen”
150 Wall Balls for time (maybe don’t do squats for strength if you want to hit this one)

“Helen”
3 Rounds
400m Run/Row
21 Kettle Bell Swings
12 Pull Ups

“Cindy”
AMRAP 20
5 Pull Ups/Ring Rows
10 Push Ups
15 Squats

Movements:

Bench Press | Jump Rope (Double Unders) | Kettlebell Swing | Pull-up (Kipping) | Ring Row | Row | Run | Sit-up | Wall Ball Shot