Workout of the Day
Descending Rounds Format. For Time: 5 rounds: 10 Wallballs 10 Kickbacks on MB 10 Russian Twists 4 Rounds 10 Box Jumps 10 Shotguns 10 Burpees 3 Rounds 10 HR Push Ups 10 Ring rows 10 Hanging Knee Raises 2 Rounds 10 V-Ups 10 R Side Plank w/ Hip Pike 10 L Side Plank w/ Hip […]
Strength: Front Squat 5×5 WOD: 6 Rounds NOT FOR TIME 12 Front Rack Lunge (Sc) 95/65 (Rx) 115/75 (Rx+) 155/105 8ea. SA KB Strict Press (Sc) 44/24 (Rx) 53/35 (Rx+) 70/53 6 Strict Tempo Pull Up 4111 6 Tempo Push Up 4111 6 Leg Raise w/ Med Ball (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14
“Deck of Cards” 30min Cap Each suit corresponds to the movements listed below. The number on the card is the number of reps to be performed. Face cards are 10. Aces are 11. Get through as much as the deck as possible in 30min. Clubs = Leg Raises Spades = Step Ups Diamonds = KB […]
Jumping Lunge AbMat Sit Up DB Push Up w/Row 400m Recovery Jog KB Clean & Press Burpees Mountain Climbers 400m Recovery Jog Jumping Pull Up Shotguns 5 yard Lateral Shuffle 200m Sprint! 2 Round of each movement set. 1 min each movement. Slow recovery Jog between movements sets.