CHOOSE YOUR OWN ADVENTURE DAY

 


Today is Choose your own adventure day.  After the compulsory partner workout, you then get to choose what type of training you would like to do form the lost below РInterval Training, Mobility or ZUU.

WORKOUT OF THE DAY

In pairs:

1 km Row between you

1 min Plank together

10 x 50m Shuttle Runs (25 up then back, 5 each)

1 min Plank

1 km Row

INTERVAL OPTION :

15 min continuous run @RPE 6/10

2 min rest then

3 rounds of:

100m Sprint, jog back recovery

ZUU OPTION:

2-4-6-8-6-4-2

Half Hindus

Komodo Hands

1 minute rest

21-15-9

Frogs

Xplodes

2 min Rest

100m Bear Crawl

MOBILITY OPTION

2 min Couch Stretch each leg

30 sec Deadhang

5 min V-sit

30sec Deadhang

5 min Deep Squat

30sec Deadhang

SKWAT DAY

WORKOUT OF THE DAY

A. Every 2 mins for 10 mins:

6 Back Squats @75% of your 5RM

B. Every 2 mins for 6 mins:

4 Back Squats @83% of your 1RM

C. 10 min AMRAP:

10 Russian Kettlebell Swing 32/24kg

200m Run

20 Goblet Lunges 32/24kg

TEKKERS TUESDAY


WORKOUT OF THE DAY

15-min EMOM

1) 10m Handstand walk/12 Face to wall Shoulder Taps /12 Box Handstand

weight shifts/ 30 sec Front to Wall Handstand Hold

2) 8 Strict toes to bar/Straight leg raise/High knee raise

3) 3 Strict Ring Muscle-ups/5 False Grip Ring Pull-ups/7 Normal Grip Ring

Pull-ups/10 Ring Rows

B. In teams of 3, complete 9 rounds (alternate full rounds) of:

10/8 cal Assault Bike

10 Burpees

10/8 cal Row

WELCOME TO THE START OF ANOTHER GLORIOUS WEEK!

 


WORKOUT OF THE DAY

A. Pre-Fatigue

1)20 Push-ups

2)10 Chin-ups

3)150m Run

B. Every 3 minutes for 15 minutes:

8 Hang power snatches 40-50% of your best snatch

6 Overhead Squats

4 Box jumps 30/24″

HERO WOD – KALSU

WORKOUT OF THE DAY

Kalsu

100 Thrusters 60/40kg

*5 Burpees at the start and on every minute

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