Workout of the Day

Bike Tabata 4 RNDS (:20 ON/ :10 OFF)

Into…

1 ROUND

10 Banded Pass Through

10 Banded Pull Aparts

10 Banded Bent Over Row

10/10 Banded Sword Pull

10 Banded Overhead Pull Aparts

Into…

Bike Tabata 4 RNDS (:20 ON/ :10 OFF)

2 ROUNDS

3/3 Scorpion Twists with :10 hold

5 Tempo Push Up → Push up

10 Air Squats

10 ½ Box Jumps (Land low) → Box Jump Over

10-15-20-15-10

Cal Assault Bike*

Box Jump Overs (24/20)

*Women Cals: 8-12-15-12-8

(Score is Time)

8-12-15-12-8

Cal Assault Bike*

10-15-20-15-10

Box Jump Overs (20)

*Women Cals: 6-10-12-10-6

12-18-24-18-12

Cal Assault Bike*

Box Jump Overs (24/20)

*Women Cals: 10-14-18-14-10

(Score is Time)

4:00 FUNNY Warm Up Game

-into-

2 ROUNDS

10 WB Squats*

10 WB Push Press*

10 Scap Push-Ups

7-10 Push-Ups

*RND 2 complete 5 WB Thrusters + 5 WB Push Press.

Into…

2 ROUNDS

5 BB Deadlifts

5 Hang High Pulls

5 Hang Muscle Cleans

10 Elbow Punches

TEAMS OF 2

AMRAP x 35 MINUTES

5 Wall Balls (9/6)

3 Handstand Push-Ups

1 Power Clean (103/70)

*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.

(Score is Rounds + Reps)

Fitness:

5 Wall Balls (6/4)

3 HR Push Ups

1 Power Clean (60/43)

Compete:

No Change to Workout

TABATA (8 ROUNDS – :20 WORK // :10 REST)

MVMT 1 – Cardio Choice

MVMT 2 – Hollow Rocks/Hold

Into…

2-3 ROUNDS

10 Banded Lat Pushdowns

5 Scap Pull-Ups

10 Seated Banded Lat Pulldowns

5 Scap Push-Ups

EMOM x 12 MINUTES

MIN 1 - :45 Cardio Choice 1

MIN 2 - :45 Strict Pull-Ups or Ring Rows

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 - :45 Cardio Choice 2

MIN 2 - :45 Toes to Bar or Toes to Something

(Score is Total Reps of Gymnastics Movt)

2:00 Foam Roll

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

(No Measure)

2 ROUNDS

1:00 Bike

10 Air Squats → Jumping Air Squat

10 Step-Ups

10 Scap Pull ups

10 Strict Knee Raises

Into

2 ROUNDS

1:00 Bike

10 Box Jumps

5/5 Hand Over Hand Ring Row

10 Kipping Knee Raises

Practice Rope Climbs*

*Rope Climb Options...

BEG - Rope Pull to Stand / Rope Hang

INT - J-Hook/ Rope Climb

ADV - Legless / Seated / L-Sit

(No Measure)

50/40 Cal Bike

50 Box Jumps (24/20)

5 Rope Climbs

40/30 Cal Bike

40 Box Jumps

4 Rope Climbs

30/25 Cal Bike

30 Box Jumps

3 Rope Climbs

(Score is Time)

50/40 Cal Bike

50 Box Jumps (24/20)

3 Rope Climbs

40/30 Cal Bike

40 Box Jumps

2 Rope Climbs

30/25 Cal Bike

30 Box Jumps

1 Rope Climb

(Score is Time)

60/48 Cal Bike

60 Box Jumps (24/20)

6 Rope Climbs

50/40 Cal Bike

50 Box Jumps

5 Rope Climbs

40/30 Cal Bike

40 Box Jumps

4 Rope Climbs

5 Up Dog to Down Dog

1:00/1:00 Lacrossball Foot Smash

2:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

600/400 Alt. Box Step-Ups (24/20)

Week 3 of 5 -- "Chad" Extra Credit

(No Measure)

2 ROUNDS

30 Jumping Jacks

10 Up-Downs

10 Lunges

10 Tuck-Ups

Into…

2 ROUNDS

10 Scap Push-Ups

10 Push-Ups

10 Arm Haulers

10 Air Squats*

5 Burpees

*RND 2 complete 1 0KB Goblet Squats.

15 KB Goblet Squats (24/16)

12 Burpees

9 Toes to Bar

(Score is Rounds + Reps)

15 KB Goblet Squats (16/12)

12 Burpees

9 Toes to Bar

(Score is Rounds + Reps)

15 KB Goblet Squats (32/24)

12 Burpees

9 Toes to Bar

2 ROUNDS

20/20 Single Leg Single Unders

10/10 Calf Raises

8 Cat Cow

6 Push-Up to Pike

Into…

2 ROUNDS

50 Single Unders → 30 Double Unders

10 Elbow Punches

8 Hang Muscle Cleans

6 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS (Time Permitting)

30 Double Unders

5 Clean Deadlifts

5 Hang Power Cleans

5 Push Press

30 Double Unders*

Max Power Clean & Jerks (85/60) w/ Time remaining...

-Rest 1:30 b/t Sets-

*Double Unders increase by 10 reps every set.

25 Double Unders

Max Power Clean & Jerks (60/43) w/ Time remaining...

-Rest 1:30 b/t Sets-

*Double Unders increase by 5 reps every set.

30 Double Unders*

Max Power Clean & Jerks (103/70) w/ Time remaining...

-Rest 1:30 b/t Sets-

*Double Unders increase by 10 reps every set.