Workout of the Day
Warm Up
2x
30 Jumping Jacks
10 Spider Lunge and Reach
30 Mt Climbers
8 Supine Scorpions
30 Split Jacks
6 Squat to Bootstrappers
Met Con
400m Run – 30 Burpees
400m Run – 30 Deadlifts
400m Run- 30 Burpees
400m Run – 30 Hang Squat Cleans
400m Run – …
Warm Up
3 Rounds
12 Jumping Jacks
9 Pause Squats
12 Mountain Climbers
6 Alt T Push Ups
Met Con
Prep:
In 1 Minute: 6 Jump Squats, single skips in remaining time
Rest :30
In 1 Minute: 3 Front Squats+3 Push Press, single skips in remaining time
Rest :30
In …
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Plank to Squat
20 Mountain Climbers
1:30 Single Leg Flexion/side
Met Con
Two rounds each
In 4 minutes
Two rounds of:
10 Burpees
Run 200 M
Max Sit Ups in remaining time
Rest 2 Minutes
In 4 minutes…
Warm Up
3 Rounds
4 Spider Lunge w/ reach up
8 Alt Samson Lunges
4 Squat to Bootstrappers
8 Alt T Push Ups
Met Con
As far as possible in 16 minutes
4 Push Press
4 Walking Lunge steps
4 Hang C&J
4 Walking Lunge steps
4 Power Snatch
4 …
Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Spider Lunge w/ Reach up
6 Hips to Wall
Met Con 1
EMOM 12 minutes (4 rounds each)
A) 6 Single Leg RDL/side
B) 6 Broad Jumps
C) 15 Flutter Kicks (holding weight from RDLs overhead)
Met Con 2
For time:…
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Dolphin Push Ups
20 Mountain Climbers
“Murph”
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
Scaling Options
1/2 “Murph”
- Pull Up Bar Available
- 800 M Run
- 50 Pull Ups/100 Push Ups/150
Warm Up
3 Rounds
6 Bird Dogs
6 Alt T Push Ups
6 Hollow Rocks
6 Arch Rocks
Sunday Midline
EMOM 20:
A) 2 Turkish Get Ups
B) :40 Max Effort Hollow Hold/ :20 Rest
C) :40 Max Reps V Ups
D) :40 Max Effort Plank/ :20 Rest
*Score is …
Warm Up
2x
30 Jumping Jacks
12 Spider Lunge and Reach
30 Mt. Climbers
10 Supine Scorpions
30 Split Jacks
8 Squat-to-Bootstrappers
30 Jumping Jack Complex
6 Inchworms
Met Con
Every 3 min x 5
A:
10 DB Snatch Left Arm
10 OH Lunge Left Arm
20 Double Unders (40 …
Warm Up
3 Rounds Of:
12 Alt Spider Lunge w/Reach
6 Alt T Push Up
12 Alt Samson Lunge
6 Squat To BootStrap
Workout Of The Day
“The Pirate Ship”
For Time:
60 Double Unders
30 Goblet Squats w/DB, KB, Plate or Backpack (No Weight Option – Air Squats)
20 …