Your workout of the day!
WORKOUT
EMOM x 16 MINUTES
MIN 1 — Max Cal Rower / Bike
MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band
Build to a moderate load
Then:
3 reps every 2 minutes
For 10 minutes
3 ROUNDS FOR TIME
9 Front Squats (95/65) | (135/95)
12 Knees to 90* | T2B
15 Box Jumps (24/20)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
WOD will be scaled to allow everyone to get to 10 minutes +
For Complete Rounds In Teams of 3:
AMRAP A: 15 minutes (Partner 2- 20 Wall Balls 20/14)
15 Double KB Deadlifts (53/35) | (72/53)
15 KB Swings American
15 Pull Ups | C2B Pull Ups
Rest 3 minutes
AMRAP B: 15 minutes (Partner 2- 20 Med Ball Situps 20/14)
5/5 DB Hang Clean/STO (50/35) | ( 70|50)
10 Goblet Squats with DB
10 HR Push ups | HSPU
*Partner 1 completes AMRAP.
*Partner 2 completes 20 Wall Balls/Situps.
*Partner 3 Rests.
* Once partner 2 completes assigned work partners switch. 1>2, 2>3, 3>1. Partner 3 picks up where partner 1 was resting.
AMRAP A and AMRAP B are interchangeable. Teams can start with either AMRAP then will flip flop.
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
5 Rounds for time
10 Ground to overhead 75/55 | 115/75
10 Front Squats 75/55 | 115/75
10 Burpees over the bar
SKILL
EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike
*Advanced athletes should practice HS Walk or Free Standing Hold
WORKOUT
3 ROUNDS FOR TIME
60 Walking Lunges
30 Kettlebell Swings, American 53/35 | 72/53
15 HR Pushups | HSPU
WORKOUT
AMRAP x 5 MINUTES
Max Wall Ball (20/14)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Calorie Row
-Rest 2:00-
AMRAP x 5 MINUTES
Max Power Snatch (135/95)|(95/65)
POSTERIOR PUMP
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**
-Rest as Needed-
*Slow descent, performed w/ workout weight
**Fast and unbroken
AMRAP x 16 MINUTES
15 Push Press (115/75)|(95/65)
15 Box Jump (30/24)|(24/20)
15/12 Cal Row
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 8 MINUTES
8 Hang Power Cleans 95/65
8 Thrusters
-Rest 2:00-
AMRAP x 8 MINUTES
8 Shoulder to Overheads 95/65
8/8 Front Rack Lunges w/ Barbell
*Partner 1 completes a full round while Parter 2 holds plank.
PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate
*Both athletes perform reps at same time, both perform 60
