Workout of the day

Programming

Wednesday 03/06

Workout of the day

#COMMUNITYWODLDN

5 x 3 min AMRAP with 1 minute Rest

3 Sandbag Cleans/Cleans or 3/3 Single Arm DB cleans

9 Push Ups

Midline Finisher

3 Rounds

60s plank

60s side plank R

60s side plan L

60s rest

Thanks to @blitz.fit for providing the Community WOD this week!

Thursday 04/06

Skill of the day

3x

1- 20 FR Squat + 15 Hip Raise

2- 10 SL Reverse Lunge (Front Foot on plate) + 10 Curtesy Step Up (EL)

3- 10 Single Leg DL w/ Pause + 30 Hollow Rock

Workout of the day

Partner Workout For Time

(12' cap)

100 Air Squats

90 Sit-Ups

80 Alternating Lunges

70 Burpees

60 Second Plank

50 Mountain Climbers

40 Push-Ups

30 Hollow Rocks

20 Jump Squats

10 Hand-Release Push-ups

Friday 05/06

Skill of the day

3x

1- 12 Single Arm Row + 12 Lying Side Fly

2- 12 Seated Bent Over Row + 12 Bent Over Fly

3- 10 Alt. Biceps Curl + 12 Reverse Biceps Curl

Workout of the day

10 min AMRAP

6 DBs Devil Press

4 Handstand Push Up (Box/Pike HSPU)

30 Double Under / Jump Overs

Saturday 06/06

Skill of the day

3x

1- 10 Tempo Squat + 10 FR Lunges (Each Leg/not alt.)

2- 12 Floor Press + 6 HS Negatives (kipping up if you can)

Workout of the day

21 15 9 6 3

DBs Cluster

Box Jump

E2MOM: 20 Mountain Climber (If you only have one object, add a round of 27)

18 min cap

Sunday 07/06

Workout of the day

Tabata 1

- Touch Floor Jump Jacks

- Sit Ups

1min Rest

Tabata 2

- Squat Jumps

- Mountain Climber

WOD: For Time: -

50 OH Lunges

40 DB Hang Snatch

30 Tuck Ups

20 Hand Release Push Ups

10 Burpee Box Step Over

REST 1min

10 Burpee Box Step Over

20 Hand Release Push Ups

30 Tuck Ups

40 DB Hang Snatch

50 OH Lunges

Cash Out: 2mi Run

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