Workout of the Day

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

Bike (start slow and increase pace each round!)

Into…

2 ROUNDS

5 Strict Presses

5 Behind the Neck Strict Presses

10 Kip Swings*

20 Alt. Plank Shoulder Taps**

*2nd Round → Tuck-Ups

**2nd Round → Alt. Pike Shoulder Taps

12/10 Cal Bike

9 Push Press (53/35)

6 Knees to Elbows

3 Wall Walks

(Score is Rounds + Reps)

10/8 Cal Bike

9 Push Press (35/25)

6 Knees to Chest

3 Half Wall Walks

(Score is Rounds + Reps)

15/12 Cal Bike

12 Push Press (53/35)

9 Knees to Elbows

6 Wall Walks

(Score is Rounds + Reps)

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

5 Cartwheels

5 Somersaults

1:00 Wall HS Hold

-Rest As Needed b/t Sets-

(No Measure)

1:00 Cardio Choice

10 Deadbugs

10 Paused Glute Bridge-Ups

15 Air Squats

Into…

1:00 Cardio Choice

5 Inchworm + Up-Dog to Down-Dog

:30 KB Front Rack + :30 KB OH Hold

10 Cossack Squats

10 Glute Bridge-Ups

Into…

1:00 Cardio Choice

10 Banded Deadbugs

:30 Dead Hang

:30 Plank/Hollow/Tuck Hold

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 Glute Bridge-Ups

10 Alt. Cossack Squats

1:00 KB Hold (Athlete Choice)*

*Option for Overhead, Front Rack, Farmers Hold.

Into...

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 Banded Deadbugs

10 Inchworm + Up-Dog to Down-Dog

1:00 Static Hold*

*Static Hold Options...

Plank

Tuck/ Hollow Hold

Dead Hang

HS Hold

(No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

:45/:45 Foam Roll Lats

10 Alt. Calf Piked Calf Stretches

1:00 Foam Roll Upper Back

-Rest as Needed b/t Sets-

(No Measure)

AMRAP x 4 MINUTES
100m Run
4 Power Cleans
4 Alt. Elbow Punches
4 Front Squats

Into…

AMRAP x 4 MINUTES
100m Run
4 Scap Pull-Ups
4 Kip Swings
4 Ring Rows or Strict Pull-Ups

3 ROUNDS FOR TIME
30 Squat Cleans (30/20)
30 Jumping Pull-Ups
800m Run

(Score is Time)

10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

2 ROUNDS
5 Inchworm to Push Ups
10 Alt Pike Toe Taps
5/5 Moose Antlers
10 Tib/Calf Raises
5 Pause Up-Down
20 Single Unders

Into…

2-3 ROUNDS (Time Permitting)
5 Pike Push Ups
5 Burpees
5 Bench Dips
20 Double Unders

AMRAP x 25 MINUTES*
50 Double Unders or 100 Single Unders
30 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice)
50 Double Unders or 100 Single Unders
30 Strict Dips**
50 Double Unders or 100 Single Unders
30 Burpees

*P1 works while P2 rests. Split work as needed.
**Option for Ring, Bench, or Box.

(Score is Rounds + Reps)

1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)

AMRAP x 6 MINUTES
1:00 Cardio
8 Deadbugs
6/6 Single Leg Glute Bridge Ups

Into…

1-2 ROUNDS
10 Sit Ups
8 Step Ups
4 Box Jumps

40/35 Cal Row, Ski, Bike
30 Sit-Ups
20 Alt. Box Step-Ups (Athlete Choice)*
10 Box Jumps

*Option to Hold DB (Athlete Choice) in Goblet position.

(No Measure)

:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

1 ROUND
5 Inchworm + Push Up + Bootstrapper
10 Scap Push Ups
5/5 Moose Antlers
10 Air Squats
5/5 Spiderman Twists
10 Dead Bugs

Into…

2-3 ROUNDS
8 Front Squats*
8 Push Press*
8 Ring Rows
8 Scap Pull Ups**

*RND 2: Complete 8 Thrusters in place of Front Squats and Push Press
**RND 2: Hanging Knee Raises

21 Thrusters (115/75)
4 Rope Climbs
15 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

(Score is Time)

KG BB: (52.5/35)

21 Thrusters (75/55)
12 Knees to Elbows*
15 Thrusters
9 Knees to Elbow
12 Thrusters
6 Knees to Elbow
9 Thrusters
3 Knees to Elbow

*Strict Preferred. Option for Ring Rows.

(Score is Time)

KG BB: (35/25)

5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

1 Wall Walk
+
5 Wall Facing Handstand Push-Ups*

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)