Workout of the Day
Workout of the Day
Max Effort Fun
WARM-UP: 500m Row Fence Drills 3Xs: 10 Push-ups 10 Squats 10 Straight leg sit ups SKILL: Monster Walks WOD: 5 Minutes at each station: 1. 500m Row, ME power cleans (135/95) 2. 100 DUs, ME
Sprinting the Day Away
WARM-UP: 2 Shuttle Runs Plyos SKILL: Partner Sprints: 600m Run 400m Run 200m Run 400m Run 600m Run WOD: For Time: 20-18-16-14-12-10 Kettlebell Swings (24/16kg) Sit-ups
Split Jerks
WARM-UP: PVC Warm up SKILL: 10 Minutes to build/work/perfect: Split Jerk WOD: 5 Rounds 5 Jerks (165/115) 30 Double unders 200m Run
Deadlifts in the WOD
WARM-UP: 2 Rounds: 200m Run 20 Jumping jacks 15 Good mornings 5 inchworms + pushup SKILL: Superset with a partner: 3X10 Russian hamstring curls 3×10 Banded good mornings WOD: 15 Minute AMRAP: 21 DL (185/125)
FILTHY FIFTY!
WARM-UP: 2 Shuttle runs 9 Minute EMOM: M1- Jump rope M2- Inchworm to instep M3- Squat burpees WOD: “Filthy Fifty” 50 Box jumps 50 Jumping Pull-ups 50 KB swings 50 Walking lunges 50 K2E 50 Push Press
August Is Here
WARM-UP: 2 Minute jump rope 5 Fireman Burpees SKILL: Tabata: 4 Rounds Squats V-Ups KB Swings (24/16) Burpees WOD: 21-15-9 400m Run Thrusters (95/65) SDHP
