Workout of the Day

Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps

Movements:

Bench Press

4 SETS ON A 2:30 RUNNING CLOCK…
30 Wall Balls (20/14)|(14/10)*
Max Push-Ups in Time Remaining…

-Rest 1:00 Rest b/t Sets-

*Option for Heavy WB (30/20)

(Score is Reps)

KG WB: (9/6)|(6/5)

Movements:

Push Up | Run | Wall Ball Shot

At Home

VIDEO: https://vimeo.com/600056840/4663cf38e3

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

(No Measure)

Movements:

Air Squat | Row | Shoulder Press (Strict)

EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

Movements:

Dumbbell Hang Snatch | Snatch

EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)

MOBILITY VIDEO:
https://vimeo.com/499891940/80bf34f1a4

Movements:

Kettlebell Swing | Ring Dip

Boot Camp

Warmup

EMOM 8
Odd min: 5 ring push-ups + max up downs
Even min: 10 DB front rack alt. lunges + max OH DB hold

AMRAP 6
10L/10R single leg jump rope
10 alt. pistol negatives

Movements:

Pistol Squat | Push Up | Walking Lunge