3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
20 Box Jumps
*Rest remainder
STATION 2
30 Wall Balls
*Rest remainder
STATION 3
20 Alt. DB Snatches
*Rest remainder
STATION 4
50 Double Unders
*Rest Remainder
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
FOR LOAD
20RM Back Squat
(Score is Load)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)
MUSIC FOR YOUR EARS & BRAIN!
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
OR – play any playlist in Spotify or other platform while you workout in Zoom!
On a phone or computer you should be able to hear both.
2 Rounds of:
:30 second Jumping Jacks
:30 second Prisoner Jacks
:30 second Plank (any type)
:30 Push Ups
:30 Squats
:30 Interpretive Dance
THEN
2 ROUNDS OF
10 Air Squats
10 Push Ups
Plank to 2 minutes
Slow and controlled so your coach can see your form! Squats should take about 30 seconds, push ups should take about 30 seconds. Finish with plank. Rest on knees as needed.
4 Rounds
45 seconds of work
15 Seconds of rest
—–
Max Burpees
50 Flutter Kicks, 1 count
20 SIde Plank Hip Raises Left
20 Side Plank Hip Raises Right
Mountain Climbers
Max Thrusters
—
Score is TOTAL Burpees & Thrusters. Make sure to put your score in Wodify!
If you can’t do burpees do Down-Ups (No push up burpee). You can also walk back and up instead of jumping.
For Thrusters use Barbell, Dumbbells, Kettlebells, Furniture, Animals, and/or an other ODD object!
STRETCH!!!!
Your Coach will lead you through a great total body stretch.
—-
EXTRA CREDIT FOR TODAY
4 x 400 meter run on a 3 or 4 minute clock. Blow off some steam and run pretty quick!
If you’re part of the Run Your Fastest Mile Ever Group get your first or 2nd session of the week in. If you’re not, you can join here for a plan to run your FASTEST MILE EVER!
https://www.facebook.com/groups/RunYourFastestMileEver/
—
CAN’T OR DON’T RUN?
Let’s go for the pump, ok bro?
21-15-9
Turn Out Bicep Curls
Diamond Push Ups
Go for the pump, bro.
You got this – ALL YOU – all you.
—
No running? Don’t want guns? Wanna get that booty poppin?
GREAT!
3 rounds:
10 split squats/side
10 stiff legged dead lifts (use any weighted object)
Michael & Danny’s Playlist!
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
3 Rounds:
20 Butt Kickers
20 High Knees
20 Prisoner Jacks
2 Rounds
10 “Air” Sumo Deadlifts
10 “Air” Clean & Jerks
10 Windmills
Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!
5 sets to get those Hammies & Glutes FIRM!
On a 90 second clock, 3 count on the way down
4 Rounds, alternating EMOM
Min 1: 15 Bench, Chair, Couch or Bar Dips
Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!
Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)
Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)
Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!
4 rounds for quality of:
22 Rotational push up plank K2E, 1 count
22 Elbow plank kick backs, 1 count