Workout of the day – Tuesday June 29th
Warm up
3 rounds
10 pvc pass through
10 pvc jumping good mornings
4 inch worms
10 bicycle crunches
6 squat thrusts
Gymnastics
12 min alternating EMOM:
12 toes-to-bar
12/9 cal ski
3 wall walks
Metcon
5 RFT:
100 ft. Right arm KB farmer’s carry
100 ft. Left arm KB farmer’s carry
10 kettlebell cleans 24/16 kg (5 per arm)
10 pull ups
Time cap: 17 min
EVF360
A) 7 rounds for max reps, 30 sec work, 30s rest, rotating through the following 6 stations (42 min):
Row for calories
Box jumps
Ring rows
Single Arm devil presses 50/35 lbs
Alternating DB Turkish get ups
Wall balls 20/14 lbs, 10/9 ft
B) Cash out
Tabata weighted glute bridges
Outdoor
A) 7 rounds for max reps, 30 sec work, 30s rest, rotating through the following 6 stations (42 min):
25 ft. Shuttle run
DB step ups
Alternating DB renegade row
Single Arm devil presses 50/35 lbs
Alternating DB Turkish get ups
Single DB thrusters (one hand on each head of the dumbbell)
B) Cash out
Tabata weighted glute bridges
2021 06 28