Workout of the Day
Workout of the Day
“Tommy Mac”
WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch above parallel 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full
Sunday Funday
WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – S2OH (115/75) 40- BPs 40- BXJ (24/20) 120- DUs 400m Run @0:00, 7:00, 14:00, 21:00
Where is your BFF?
WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 PVC Good Mornings 10 Barbell Muscle Clean 10 Barbell Shoulder Press SKILL: Into WOD WOD: Team
Who’s ready for the weekend?
WARM UP: 8:00 EMOM: M1: Shuttle run M2: 7 Burpee + Broad Jump M3: 10 Lunge to instep + 10 Baby Squats Min 4: 15 Banded squats (around knees) SKILL: 10 min EMOM Odd: 8
New percentages
WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL:
Bikes
WARM UP: 2 X 200m Run 10 Cals Bike 10 Reach throughs 10 SLSU 10 Squats with WB SKILL: 3 x 15 Med Ball Tosses WOD: 20min EMOM Min1: 10/8 Cals assault bike Min 2
