Workout of the Day

Warm up 5 minute full body flow 5 minute hero pose Foot drills 70’ each 3 rounds 10 moose antlers each 10 scap push ups 10 band pull aparts 10 banded good mornings Workout Amrap 30 500m run 20 hang cleans 20 pull ups 500m run 20 shoulder to overhead 20 floor press

Warm up 10 minute squat test Then 3 rounds 6 lunge and reach (total) 3 wall walks 6 reverse grip prone press 3 swimmers 10 minutes WOD For time 25 Pike jumps 50 double unders 50 American swings 50 walking lunges 50 strict push ups 50 double unders 50 knees to elbows 50 push press … Continue reading June 25, 2019

Warm up 5 minute kettlebell around the world 2:30 each direction Then 3 rounds 6 strict pull ups 6 strict hspu 12 Spanish squats 12 Cossack squats Strength Weighted Cossack squats 5 x 10 (total) Weighted toe touch downs off 6-12” box 5 x 10 (total) Pistols 5 x 10 (total) add load as needed … Continue reading June 24, 2019