DAY 44
WARMUP 3 rounds of 6 x Dive Bombers 20 x Walking Lunges 6 x Scorpions (each side) 20 x Air Squats Strength Laying Floor Press 5×12 R+L or 5×12 Push Ups or 5×7 Negative Push Ups 000,230,500,730,1000 Metcon 12 Min…
DAY 43
WARMUP EMOM 12min 30sec Squat Hold + Thoracic Rotations 20 Pike Should. Taps 30 sec Duck Walk 30 sec Bear Crawl _______________________ 2 Rounds of 20 x Cherry Pickers 10 x Good Mornings STRENGTH 5 Rounds of 12 x Glute…
DAY 42
WARMUP TABATA 20sec ON – 10sec OFF 4min, 2 Rounds of Air Squats Down Ups Bird Dog (L) Bird Dog (R) TABATA 15sec ON – 5sec OFF 3min, 3 Rounds of Jumping Lunges Skipping / Penguin Claps Pike Push Ups…
DAY 41
WARMUP 3 rounds of 400m run 10 x Drop Squats 10 x Burpees ________________ Hip Opener – Squat Hold ________________ 3 rounds of 10 x Broad Jumps 10 x Air Squats HERO WOD “Klepto” 4 Rounds for time of: 27…
DAY 40
Warmup 3 rounds of 8 x Drop Squats 8 x Sit Ups 4 x Hand Release PU then Stretch Upper Chest Stretch Front Rack then 10 x Deadlifts Power Cleans 10 x Hang Power Cleans Back Squat 5×3 @80% of…
DAY 39
Deadlift 4×7 @80% of 2rm 1×20 Good Mornings 000,230,500,730,1000 Metcon For Time (10-12 min cap)* 2 rounds of 150 Double Unders/ 200 Single unders 30 Double / Single DB Hang Clusters *slightly modified from the video demo Warmup 50 x…
DAY 38
Metcon For Time (15-18 min cap) 4 Rounds 400m Run / 100 DU / 150 SU / 75 Mountain Climbers 10m Broad Jump 3 Full Snatch/ 9 Hang DB Snatch Metcon Midline 4 Rounds of 12 V-sits + 30 Second…
DAY 37
Strength Strict Press 7 Rounds of 3 Reps Each Arm 000,130,300,430,600,730,900 Metcon For Time – 12 min cap 21-15-9-15-21 STOH Implement Facing Burpees Warmup 3 Rounds of 5 x Dive Bombers 5 x Pike Push Ups 10 x Chicken Wings…
