Workout of the Day

Workout of the Day: Friday, 30-July-2021

Warm-up

3 Rounds
5 Good Mornings
6 Step Back Lunges
8 Air Squats
15 Hip Bridges or Frog Pumps

Back Squat (Every 3 min for 12 min 5 Back Squats 65% of 1RM)

Metcon (Time)

200m Run
30 DB Push Press 50s/35
200m Run
30 DB Dead Lifts
200m Run
30 DB Front Squats
200m Run

Workout of the Day: Thursday, 29-July-2021

Warm-up

2 Rounds
20 cals Row/Bike/Ski
50 ft Spiderman Walk
10 Sit-ups

Metcon

Group 1
10 min Tire Drag

Group 2
10 min Min alt EMOM
Even: 20-50 DUs
Odd: 5-10 Hip Ext on GHD

*Switch out with a 2 min rest between

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP
7 Wall Balls 20/14
7 Box Jump Overs 24/20
7 DB Snatches 50/35

Workout of the Day: Wednesday, 28-July-2021

Warm-up

400m Jog
then
2 rounds
10 PVC Pass-throughs
8 OHS
6 Box Jumps

High Hang Squat Snatch (15 min Every 90 sec, 3 HHSS around 60%)

Metcon (AMRAP – Rounds and Reps)

10 AMRAP
10 Box Step Ups w/2 DBs 50s/35s
20 Single Arm OH Step Back Lunges
10 T2B

Workout of the Day: Tuesday, 27-July-2021

Warm-up

3 Rounds
50 ft Bear Crawl
8 Ring Rows
30 sec Hollow Hold

Metcon (Time)

10 rounds
5 Pull-ups (C2B /Kipping/Butterfly/ Ring Rows)
5 HSPU (DB PP or Bar bell PP)
Rest 1 min

Metcon (Time)

500m Ski
400m Run
30 Burpees

Workout of the Day: Monday, 26-July-2021

Warm-up

2 Rounds
15 Hip Bridges or Frog Pumps
5 Frankenstein Squats 95/65
5 Good Mornings
5 T2B

High Hang Squat Clean (15 min Every 90 sec, 3 HHSC around 60%)

Metcon (Time)

21/15/9
Front Squat 115/75
S2OH
DL

Workout of the Day: Saturday, 24-July-2021

Warm-up

3 Rounds
10 cals Ski or Row
10 KBS

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
30 Slam Balls
400m Run with Slam Ball

*every 10m of the run counts as a rep

Bonus

5 rounds
30 sec on 30 sec off Hollow Hold