Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 8 Front Rack Reverse Lunge (R)
MIN 2 – 8 Front Rack Reverse Lunge (L)

(Score is Weight)

Movements:

Walking Lunge

AMRAP x 13 MINUTES
18 Wall Balls (20/14)|(14/10)
15/12 Cal Row
12 Power Cleans (95/65)|(65/45)

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row | Wall Ball Shot

At Home

Video: https://vimeo.com/470695819/d0b093ddf1
1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 3 MINUTES
12 Push-Up
24 Glute Bridges

-Rest :30-

AMRAP x 3 MINUTES
12 Push-Up
24 Supermans

(Score is Rounds + Reps)

Movements:

Push Up

5 SETS
AMRAP x 4 MINUTES
20 Double Unders
3 DB Devil’s Press
10 Plank Rotations
3 DB Devil’s Press

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)
https://vimeo.com/470838387/298187b495

Movements:

Jump Rope (Double Unders)

Barbell Bettys

Work up to a moderate to heavy set of 3 reps, then one set every :90-ish for 7 sets.

Movements:

Bench Press

AMRAP 5
10 Ring Rows
15 Plate Squats

AMRAP 5
10 DB Lunges
20 Russian Twists

Movements:

Ring Row | Walking Lunge