Workout of the Day
Part 1
1 round:
30 Calorie Machine
30 Pushups
30 Air Squats (heels elevated)
90 Double Unders
r1:00
2 rounds:
20 Calorie Machine
20 Pushups
20 Air Squats (heels elevated)
60 Double Unders
r1:00
3 rounds:
10 Calorie Machine
10 Pushups
10 Air Squats (heels elevated)
30 Double Unders
Part 2
Tabata Mixed Plank Holds
9AM
Every 4:00 / 1:00 transition x 2 full rotations
Group 1
25 Burpees
Max Calories Bike Erg
Group 2
25 Plate Ground 2 OH @45/25
Max Calorie Row
Group 3
30 DB Reverse Lunges @50/35
Max Calorie Bike Erg
Group 4
25 Wall-Ball Sit-Ups
Max Calorie Row
10AM
"Team Wittman"
[TEAMS OF 3]:
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
* Each Teammate Starts At Different Station
* Rotate When All Have Finished
* Go Through Each Station 7 Times Each
Front Squat
Heavy Set of 10
REPEAT FROM 11/1/24
"One Size Fits All"
For Time:
30 Thrusters
600 Meter Run
20 Thrusters
400 Meter Run
10 Thrusters
200 Meter Run
Every Break On The Thrusters:
200 Meter Run
Barbell: (95/65)
Time Cap: 18 Minutes
Vanity
Coaches choice
