Workout of the Day
Workout of the Day
“KaraBel”
WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10 PVC Good Mornings 10 PVC OHSQ SKILL: Weighted plank 3 X
Look out weekend
WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Set up for WOD WOD: For Time: 21 Hang Power Clean (135/95)
Grinder
WARM UP: 400m Row 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Every 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 10 Zercher
Ready for sore glutes?
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:
Skills for days
WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: SKILL DAY – Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7
Don’t miss Monday
WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Sets: (12:00) 10 Double KB Deadlift 15 Standing Oblique Crunch 20 Kettlebell Plank Shift (total) WOD: 20:00 AMRAP 15 STO
