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:

Pull-up (Kipping) | Row

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

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

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

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