Workout of the Day
Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
Movements:
—
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
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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:
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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:
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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
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