Workout of the Day

whatever coach colby creates 🙂

At Home

VIDEO: https://vimeo.com/574588332/db708da92e

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches

(No Measure)

Movements:

Burpee | Dumbbell Snatch | Jump Rope (Single Under) | Snatch

AMRAP x 5 MINUTES
4 Strict Burpees*
8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Movements:

Burpee | Push Up

EMOM x 24 MINUTES
MIN 1 – Max DB Swings
MIN 2 – Max Double Unders
MIN 3 – Max Plank Rotations
MIN 4 – Max Bicycle Crunches
MIN 5 – Max Cardio Choice
MIN 6 – Rest

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/505045784/647269e1b6

Movements:

Dumbbell Swing | Jump Rope (Double Unders) | Kettlebell Swing | Run

Barbell Bettys

AMRAP 10
(As Many Reps As Possible in 10 Minutes)
5 Pull-Ups/Ring Rows
10 Push-Ups
15 Air Squats

Movements:

Air Squat | Pull-up (Kipping) | Push Up | Ring Row | Row

Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps

Movements:

Front Squat