Workout of the Day
EMOM x 10 MINUTES
MIN 1 – 12-16 Alt. Knees to Chest
MIN 2 – 8-12 DB Pull-Overs
(No Measure)
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AMRAP x 21 MINUTES
7 Toes to Bar
14 Alt. DB Devil’s Press (50/35)|(35/20)
7 Toes to Bar
100m DB Suitcase Carry
200m Run
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Movements:
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IN TEAMS OF 2…
AMRAP x 24 MINUTES*
14 Toes to Bar
28 Alt. DB Devil’s Press (50/35)|(35/20)
14 Toes to Bar
100m DB Suitcase Carry
200m Run
*Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position. Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Movements:
Row | Run | Toes-to-Bar
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At Home
VIDEO: https://vimeo.com/605210026/199fd37707
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers
(No Measure)
Movements:
Burpee | Jump Rope (Single Under)
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ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 – Burpee + Extra Push-Up
MOVT 2 – Alt V-Ups
(Score is Reps)
Movements:
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AMRAP x 12 MINUTES
20 Tuck-Ups
20 Plank Rotations
20 Supermans
1:00 Cardio Choice
-Rest 1:00-
AMRAP x 12 MINUTES
20 V-Ups
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice
(Score is Rounds + Reps)
MOBILITY VIDEO:
https://vimeo.com/531014356/8ead7e9234
Movements:
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Barbell Bettys
9 Rounds
Rounds 1-3 – Strict Press
Rounds 4-6 – Push Press
Rounds 7-9 – Push Jerk
Movements:
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With a partner
(for the reps, 1 Betty works while other Bettys rests)
100 Wall Balls
Run/Row 200m together
Rest 1:00
50 MB Sit Ups
Run/Row 200m together
Rest 1:00
100 KB Swings
Run/Row 200m together
Movements:
Kettlebell Swing | Row | Run | Sit-up | Wall Ball Shot
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