Workout of the Day

400 M Run

Walking Figure 4 Stretch

Toy Soldiers

Spiderman (walking groiners)

High Skips

200 M Run

1-2 ROUNDS

10 PVC Pass Throughs

10 PVC OH Thoracic Twists

10 BTN Strict Press

10 Tempo PVC OH Squat

5 ROUNDS FOR TIME

400m Run

15 Front Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

1 ROUND

:45 Bike

:45Jump Rope

8/8 DB Deadlift

6/6 Split Squats

Into…

1 ROUND

:45 Bike

:45 single, single, Double Under

6/6 DB High Pull

8 Lunges

Into…

1 ROUND

:45 Bike

:45 Double Unders

8 Alt. DB Snatch

8 Synchro Single DB alt. Lunges

4 ROUNDS

50/40 Cal Bike

200 Double Unders

50 alt. DB Snatch (22.5/15)

25 Synchro single DB alt. Lunges

Fitness:

DB Weight 15/10

Compete:

DB Weight 32.5/22.5

140 CrossOver Doubles

-

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)