Workout of the Day
4 SETS ON A 10:00 CLOCK…
5-7 Wide Grip Pull-Ups*
10-15 Banded Dante Rows w/ :01 Pause at Chest
*Band optional.
(No Measure)
Movements:
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AMRAP x 15 MINUTES
30 Pull-Ups
30 Wall Balls (20/14)|(14/10)
90 Double Unders
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Movements:
Jump Rope (Double Unders) | Pull-up (Kipping) | Wall Ball Shot
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At Home
VIDEO: https://vimeo.com/468414475/1f4b3163d6
2:00 Cardio Choice
-Rest :30-
EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees
(No Measure)
Movements:
Dumbbell Swing | Kettlebell Swing
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5 SETS ON A 15:00 CLOCK…
12 DBL DB Deadlift
12 DB Hang Power Clean
6 DB Push Press
(Score is Weight)
Movements:
Clean | Deadlift | Dumbbell Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk
—
EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice
(Score is Weight)
MOBILITY VIDEO:
https://vimeo.com/518823954/879167915f
Movements:
Deadlift | Kettlebell Swing | Sumo Deadlift
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Boot Camp
Warmup
AMRAP 9 – with a partner
A) Run 200
B) 8 ring rows & max plank
-switch after the run-
AMRAP 7
5 DB front squat
10 DB push press
15 hops over DB
Mobility!
Movements:
Front Squat | Push Press | Ring Row | Row | Run
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