Workout of the Day: Run or walk for 30 minutes. then, 3 Rounds of as many push ups as possible without breaking (keeping plank). Rest as needed between rounds.
Workout of the Day 21-15-9-15-21 Goblet Squats (kb or Dumbell) Sit-Ups Kb or dumbbell snatches
Home workout of the day 5 rounds of: 30 seconds work/30 seconds rest: Plank Walking lunges Kb swings (or ground to overhead with a dumbbell) Russian twist sit ups
Workout of the Day: Bench Press: 3, 3, 3, 3, 3 then, for time (at the gym or at home) complete: 5 push ups, 5 sit-ups, 5 air squats 10 of each 15 of each 20 of each 15 of each 10 of each 5 of each Post scores to whiteboard.
Workout of the Day: 25 Minute Partner AMRAP: 100 ground to overhead (with plate) 100 box jumps 100 sit ups 100 push ups 100 lunges 100 ribbons *100 m run together every time you finish a movement (or row 100 each). Rest while your partner works.
Workout of the Day Deadlifts: 3,3,3,3,3 then, EMOM x 8 Minutes Every minute on the minute, complete 10 kb swings and then as many DU’s as possible in the time remaining. *Score is the total number of DUs completed in 8 minutes.
Workout of the Day: EMOM x 30 minutes Min 1: 2 d-ball over shoulder Min 2: 4 weighted chin ups Min 3: 6 axle bench press
Workout of the Day With a partner… Row 10 km for time. Divide the rowing any way you like. The resting partner can rest, or do step ups. Bring a coffee and go as fast or slow as you like! Post your scores to the Whiteboard.
Workout of the Day Overhead Squats: 3, 3, 3, 3, 3 Then… 100 OH Lunges for time. *Every time you drop from the overhead position, do 7 burpees.
Workout of the Day 5 rounds not for time of: 10 Hang cleans 5 Chin ups 10 Weighted lunges 5 D-Ball overshoulder 10 GHD sit ups then 1 Mile Run (Optional)