Workout of the Day

2 SETS

200m Run

10 Good Mornings

20 Alt Shoulder Taps

10 Scap Pull-Ups

10 Alt. Deadbugs

Into…

2-3 SETS

8 25’ Shuttle Runs

8 Up-Downs

20 Alt. Pike Shoulder Taps

8/8 Single Arm Ring Rows

8 AbMat Sit-Ups

MIN 1 - Max 25' Shuttle Runs

MIN 2 - Max Up-Downs

MIN 3 - Max Wall Walks

MIN 4 - Max Strict Pull-Ups

MIN 5 - Max Midline of Choice*

MIN 6 - Rest

*Midline Options...

GHD or AbMat Sit-Ups

V-Ups or Tuck-Ups

Alt. V-Ups or Bike Crunches

(Score is Total Reps)

MIN 1 - :45 Calf or Foot Smash

MIN 2 - :45 90-90 Hip Rotations

MIN 3 - :45 Rebound Pose

(No Measure)

2 SETS

4 Yoga Push-Ups

8 Kang Squats

8 Jumping Air Squats

8 Alt. Box Step-Over

Into…

2 SETS

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

5 Box Jump-Overs

20-15-10

Hang Power Clean (60/43)

Box Jump Overs (24/20)

(Score is Time)

20-15-10

Hang Power Clean (43/30)

Box Jump Overs (20)

(Score is Time)

24-18-12

Hang Power Clean (70/48)

Box Jump Overs (24/20)

(Score is Time)

200m Run

25’ Toe Walks

25’ Heel Walks

25’ High Kicks

25’ Walking Samson Lunge

25’ High Knees

25’ Butt Kickers

200m Run

Into…

2 ROUNDS

10 Up-Downs*

10 Ring Rows

10 Scap Pull-Ups

10 Kip Swings

*RND 2 complete 5 Burpees.

800m Run

20 Burpees

6 Ring Muscle-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

800m Run

15 Burpees

15 Strict Pull-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

800m Run

25 Burpees

8 Ring Muscle-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

2 ROUNDS
10 PVC Pass Throughs

5/5 PVC Around the Worlds

10 PVC Snatch Grip Behind the Neck Strict Press

15 Air Squats → PVC OHS in RD2

12 Tuck-Ups

2 ROUNDS

10 Kip Swings

4 BB Hang Power Snatch

4 BB Power Snatch

4 BB Snatch Grip Behind the Neck Push Jerk

3-6-9-and so on...

Overhead Squats (70/48)

Toes to Bar

(Score is Total Reps)

3-6-9-and so on...

Front Squats (53/35)

Toes to Bar

(Score is Total Reps)

MOBILITY ROUND

10 Groiners + ½ Split

10 Cat Cows

20 Shoo the Chickens

10 Scorpions (5/5)

2 ROUNDS IN TEAMS*

1:00 Row

1:00 Plank

1:00 Wall Sit

*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.

10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

(Score is Time)

TABATA (8 ROUNDS – :20 ON // :10 OFF)

MVMT 1 – Bike (increase pace with each round)

MVMT 2 – Scap Push-Ups (Round 1)*

*Switch movements / progress through different movements…

Alt. Pike Shoulder Taps – Round 2

Push-Up to Down Dog – Round 3

Push-Ups – Round 4

Into…

1-2 ROUNDS

1-2 Wall Walks

10 Alt. DB Deadlifts

10 Alt. Hang DB Snatches

3 Wall Walks

9/7 Cal Assault Bike

12 Alt. DB Snatches (22.5/15)

(Score is Rounds + Reps)

3 Wall Walks

7/5 Cal Assault Bike

12 Alt. DB Snatches (15/10)

(Score is Rounds + Reps)

3 Wall Walks

9/7 Cal Assault Bike

12 Alt. DB Snatches (32.5/22.5)