Workout of the Day 5 Rounds NOT for time: 8 KB Rows (per arm) 10 Goblet Squats 12 Tricep Dips 14 Plank Pull-Throughs 16 Good Mornings or RDLs 1 minute sprint
Workout of the Day Tabata KB/DB Snatch or 1-arm Swing Rest 1 minute Tabata “Toes to KB” Rest 1 minute Tabata Glute Bridges (elevated) Rest 1 minute Tabata Side Bends Then 4 minutes of mobility: 1 minute holds of each (1 min per side): Thread the needle for hips (on your back with left heel…
Workout of the Day EMOM x 12 6 Push Ups 8 DB Thrusters 10 Sit Ups then 10 minute shoulder, neck and upper back stretching
Workout of the Day Complete 3 Rounds of: 4 Minute AMRAP: 10 Ground to Overhead 10 Ribbons or 20 Russian Twists 10 Candlesticks rest 1 minute *pick up where you left off each amrap.
Workout of the Day: Complete 4 Rounds of the following: Minute 1: 20 KB swings Minute 2: 20 Air Squats Minute 3: Run 1 Minute Minute 4: Rest then 15 minute stretch
Workout of the Day 10 Rounds Of: 5 Box Jumps 6 Push Ups 7 SDLHP 8 Ground to Overhead 9 Tuck Ups 10 Goblet Squats
Workout of the Day 5 Rounds of: 3 Minute AMRAP: 6 Hang Squat Cleans 9 Shoulder Press 12 OH Lunges Rest 1 minute * Pick up where you left off each new round.
Workout of the Day 5 Rounds for reps: 40 seconds work /20 seconds rest: Wall Sits Tricep Dips Side Bends Bulgarian Split Squats Plank Pull-Throughs
Workout of the Day EMOM: Push Ups Burpees Squats Minutes 1-3, complete 10 reps of each Minutes 4-6, complete 12 reps of each Minutes 7-9, complete 14 reps of each
Workout of the Day For time, complete 21/15/9 reps of: KB Swings Weighted Step Ups Russian Twists Run 200 m after each round