Workout- Three Rounds- 10 Air Squats 5 Down-dog w/ toe 10 Shoulder taps from plank then 500m Row (or run) First- Push ups 2 before failure (meaning, stop 2 reps before you collapse) Push ups 4 before failure then… 3×1 minute AMRAP Wall walks (or planks with hip extension) Second- 5×5 KB Floor Press 12 […]
Rest Rest Rest
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Warm Up- Worlds Greatest Stretch Monster Walks w/ Hip Circle 3 rounds 10 inch worms 20 Body Weight Lunges 50 ft Crab walk 50 ft Bear Crawl Run Mile run for time and/or… For Time (10 min time cap): 6×50 feet Shuttle Run 8 Burpee Broad Jumps 100 Foot Handstand Walk 8×50 100 Foot Handstand […]
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Warm up – Three rounds 10 calories on the Machine of your choice 10 Burpees 10 Bunny Hops The Friday Send-off! For Time (10 min time cap) 50 Double Unders (or 20 Broad Jumps) 4 Snatches (95lbs or 60%) 40 Double Unders 6 Snatches 30 Double Unders 8 Snatches 2 Min Rest Then… AMRAP 10 […]
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Rest day
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Warm Up- Three sets of… Worlds Greatest Stretch 100ft KB Suitcase Carry 250m Row 5 KB Windmills (light) Three Rounds (for time) 400m Run 21 KB Swings (12kg or 16kg) 12 KB Snatch (12kg or 16kg)