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SKWAT DAY
WORKOUT OF THE DAY
A. Every 2 minutes for 10 minutes
6 Back Squats @ 65%
Once you finish a set of 6, 3 Broad jumps for distance.
B. Build to a heavy single on Push Press
C. 100 Push Presses @50% of what you built to.
*Every time you put the barbell down, 100m Run
GUESS WHAT? NO MORE COMPS
WORKOUT OF THE DAY
15 min EMOM
1) 10m Handstand walk/Face to wall Shoulder taps 12/Box Handstand weight shifts/ 30 second Front
to wall handstand hold
2) 8 Strict toes to bar/Straight leg raise/High knee raise
3) 4 Bar Muscle-ups/Hips to bar/Chest to bars/Kipping Pull-ups/Hollow to Arch Swing (high)
B. 21-15-9
Box Jumps
Kettlebell Swings 24/16kg
Sit-ups
A LITTLE CHANGE TO THE THURSDAY MENU
WORKOUT OF THE DAY
A. In pairs, 12 minute AMRAP of:
12 Slam Balls
12 Over Partner Burpees
12 Atomic Sit-ups
AEROBIC OPTION
3 x 400m Runs with a 1:1 rest
1 x 800m Run
ZUU OPTION
10 min EMOM
1 – 10 Sumo Scissors
2 – 20 Half Hindus
3 – 30 Kicksits
4 – 60m Bear Crawl
5 – 20 Explodes
A MIXED BAG EMOM
WORKOUT OF THE DAY
25 min EMOM
10/8 cal Row
8 S2OH 50/35kg
100m Run
8 Power Cleans @50/35kg
8 Burpees
