“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike PART 1: Gymnastics strength: 5 rounds every 2 mins: Build to a heavy 3 weighted chin ups PART 2: 5 Rounds For Time: 10 burpee […]
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike Teams of 2: 20 rounds of AMRAP 1: 5 Shuttle runs 6 db snatches 30 kg/22.5 kg Max box jump overs *Switch
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike Strength:Back squats 5 sets every 2 mins 3 reps @ 70% 3 reps @ 74% 3 reps @ 78 % 3
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike AMRAP 20: 50 air squats 50 deadlifts (50 kg/ 35 kg) 40 lateral burpees over bar 40 power cleans 30 T2B 30 front squats 20
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike For Time (Partition as needed): 1500m/1350m Row OR 3000/2700m bike 300 DU 30 clean and jerk (60/40 kg) COOLDOWN MOBILITY 1:00 Frog Stretch
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike Strength:Build to a heavy Hang power snatch + power snatch PART 2: 10 Rounds For Time: 3 power snatches (52 kg/ 35 kg) 15
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike Strength: Back squats: Build to a heavy 5 PART 2: “WOD” AMRAP 13: 12 alternating db snatches 22.5 kg 10 m Farmers Carry 2
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike For time (Partition as needed): 40 BMU or strict pull ups (both count as RX) 80 cal row 120 wall balls
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike 3 Rounds For Time: 500 m row 12 burpees 21 box jumps Time cap 16 mins COOLDOWN MOBILITY 1:00 Frog Stretch
“WORKOUT OF THE DAY” WARM UP WOD POST-WOD 0:30 Easy Bike 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Bike 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Bike 5 Rounds For Time: 30 box jump overs 24”/20” 20 power snatch 34 kg/25 kg 10 TTB COOLDOWN MOBILITY 1:00 Frog Stretch
