CrossFit, Bodywork, Sweat & Da Daily D WODs Tues June 2nd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

CrossFit:

Deadlift (Week 2 of 4)
Every 4min. x 4 Rounds:
15/12 Cal Assault Bike or 10/8 Cal Row + 50 Double Unders
Immediately into;
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.
15min. to finish…
80 Plate Sit-Ups 35/25lb.
100 Alt Barbell Barck Rack Lunges 95/65
120 Wall Balls 20/14

*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?

Optional Accessory Work:
3 Sets of 15-20 Band Abbuctors on each side.

Demo:
https://www.instagram.com/p/B_VkyWfHw03/?utm_source=ig_web_copy_link

Bodywork:

Upper body BURNER!

Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Notes:
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:
https://www.instagram.com/p/B-shwquH-p7/?igshid=mmm7gbw4emyb

Sweat:

0-10min.
1 Round:
1000m Run (800m+200m)
50 Barbell Thrusters 45/35lb
30 Pull-Ups

10-20min.
100 KB Swings 35/26

20-30min.
1 Round:
1000m Run (800m + 200m)
50 Barbell Overhead Squats 45/35lb.
30 Pull-Ups

30-36min.
Max Burpees!
(You can stop early if you hit 90)

*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

*Stop if you don’t get at least 90sec. of rest. You’re going to need it to do well on each section.

Da Daily D:

100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Reverse Sit-Ups
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R = 1rep)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today!

CrossFit, Bodywork, Sweat, Da Daily D WODs Mon June 1st 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

 

CrossFit:

Every 4min. x 5 Rounds:
20 Burpees
200m Row
5 Power Clean + Jerks (Climbing)

Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

* Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Are you a badass? Then wear a vest 😉

These strict movements are important to have down in order to build proper mechanics.

Bodywork:

10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 25min??

Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU

Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs

Sweat:

Every 6min. x 5 Rounds:
400m Run
30 Wall Balls 20/14
20 Alt. DB Snatch 45/30
10 Toes-To-Bar

Ca$h-Out: Tabata Russian twists with (2) 5lb plates and Hollow Rocks every other round.
(20sec on 10sec off x 8 rounds)
So… 20 sec of Russian Twists… 10 sec rest… 20 sec of hollow rocks… 10 sec rest… And back to russian twists… and so on.

Go hard on each round and try to get as much rest as possible on part 1.

Da Daily D:

3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time

Rest 1min. Repeat x 5 Rounds

If you can do muscle ups and you have a bar to do them on, then go for it today!

Score is just the pull-ups or muscle ups

CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 30th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm Mon-Fri

OR For the Daily D Equipment WOD at 5pm  Mon-Fri Click here to join virtually!

CrossFit:

35min. to finish…
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,500 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 1,000 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups

Can you finish???

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂

Bodywork:

“Chief” Bodyweight Edition!

3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)

Rest 1min. x 5 Rounds (20min. Total)

Crossbody Toes Taps are L + R = 1 Rep

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats @135/95
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats @135/95

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Push-Ups (goal: 20+)
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Push-Ups

*5min Rest Between Section 1 and 2

Da Daily D:

For Time:
40 DB Deadlifts 70/50
40 Toes-To-Bar or V-Ups
40 Single DB Cleavage Cutters

Rest 2min.

30 DB Deadlifts 70/50
30 Toes-To-Bar or V-ups
30 Single DB Cleavage Cutters

Rest 1min.

20 DB Deadlifts 70/50
20 Toes-To-Bar or V-ups
20 Single DB Cleavage Cutters

Rest 30sec.

10 DB Deadlifts 70/50
10 Toes-To-Bar or V-ups
10 Single DB Cleavage Cutters

This is actually a lot harder than it looks! Be sure to touch both sides of the DB on the ground on those deadlifts!

Single DB Cleavage Cutters:
https://www.youtube.com/watch?v=SvjimXFEZgE

CrossFit, Bodywork, Sweat & Da Daily D WOD Fri May 29th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm Mon-Fri

OR For the Daily D Equipment WOD at 5pm  Mon-Fri Click here to join virtually!

CrossFit:

A.) Snatch 

18min. Lifting Window with 2 options:

1.) Work up to a 3 Rep Max Snatch. (Not touch and go)

2.) Work on a max effort 3 position snatch. (1 rep from mid thigh, 1 from just below the knee, and 1 from the ground.)

Rest about 90sec. Between Sets and keep repeating sets until time is up. Start light and work up.

B.) 3min. AMRAP:
15/12 Cal Assault Bike Sprint or 10/8 Cal Row
10 Heavy Kettlebell Swings (70/53)
Max Barbell Push Jerks in remaining time

Rest 90sec. x 4 Rounds

*Score is Push Jerks only
*Push Jerk weight is (115/75lb.)

Bodywork:

“BIG Chipper Friday”

For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)

*Beginners: Put a 20min. Time CAP on this and start from the bottom up.

– Ideally you will use the same chair for step-ups as you used for the dips.

Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Sweat:

6min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-Ups or 6 KB Bent Over Rows each side

Rest 1min. Repeat 5 Times Total (35min.)

Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.

Da Daily D:

3min. AMRAP:
2 DB Devil Press 35/20s
5 Pull-Ups
20 Double Unders
1min. REST

*Repeat for 5 Rounds. Start where you left off for scoring. You should be moving fast!

“Cheif” style, but with different movements.

CrossFit, Bodywork, Sweat, Da Daily D WODs Thurs May 28th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F

OR For the Daily D Equipment WOD at 5pm  M-F Click here to join virtually!

CrossFit:

A.) Back Squat (4 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
B.) Grip and Rip (AMRAP – Rounds)
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.
*If you are not making it with at least 30 sec rest try 7 or 8 reps of each or less so you make it.
*ADV is adding 1 rep each round to everything. So round 2 is 12 reps… Round 3 is 13 reps… And so on…

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.

Bodywork:

Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!

50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM

For you advanced people out there, you can just hit it as a 20min. AMRAP and get as many rounds as possible!

Sweat:

Get as far as you can in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Reverse Burpees
DB Deadlifts 70/50s
Box Jumps 24/20″
Burpees
Wall Balls (20/14)
Sit-Ups

Da Daily D:

For Time:

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

No rest between sections.  The run goes straight into the DB complex. You are finished after the 3rd run

CrossFit, Bodywork, Sweat & Da Daily D WODs Wed May 27th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F

OR For the Daily D Equipment WOD at 5pm  M-F Click here to join virtually!

CrossFit:

A.) 4 Sets: Superset
8-10 Heavy Push Press
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. After Each Set.

B.) 6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 Hang DB Snatch 50/35lb.
C.) Extra Credit:
100 Banded Pull-Aparts

Bodywork:

It’s up to YOU to make this one hard today!

Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Start with 6 reps and then ideally I would like you to figure out how hard you can go. After a few minutes, see if you can 8s… And then 10s… And once you get a number that you know is going to be perfect, just hang there and go for a time period that suits your fitness level.

My recommendation is to pick something that takes between 35-40sec a round.

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Sweat:

4 Rounds:
(0-2min.)
20 20ft Shuttle Runs
(2-4min.)
Max Alt. DB Snatches 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Thrusters 45/30s
(6-7min.)
Max Sit-Ups or Toes-To-Bar

(Rest 2min.)

Each round is 9min. Restart the clock each time. 36min. total.

Da Daily D:

10min. Running Clock…
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees

*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don’t have access to more than 1 set of DBs then just make it an AMRAP, all good.

Rest 3min.

For Time:
Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.

CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 26th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Deadlift (Week 1 of 4)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike 20/14 Cal Row
Immediately into;
**Deadlifts

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

B.) 15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

ADV is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?

Bodywork:

“Butts and Guts Marathon

Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)

Repeat for 4 Total Rounds. (20min.)

I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂

Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI

Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

A.) (15min. to finish…)
50-40-30-20-10
American KB Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)

B.) (17-36min. to finish…)
10-20-30-40-50
Lateral Lunges with a 45/35lb bar
Push-Ups
Sit-Ups (with feet anchored on KB)

*Take your time on the lateral lunges. Good technique and LOW. Left + Right = 2 reps.

Da Daily D:

A.) 15min. to get as far as possible:
50-40-30-20-10
Double Unders
Sit-Ups

Immediately into;

B.) 10-20-30-40-50
Alt. DB Snatches 50/35lb.
Toes-To-Bar

The combo of TTB and Sit-Ups is going to make you VERY sore tomorrow. Just saying, so I wouldn’t worry too much about finishing it.

CrossFit, Bodywork, Sweat, Da Daily D WODs Mon May 25th 2020


Class reservations will be available 24 hours in advance on the app only.

CrossFit:

Hero WOD Murph: dedicated to Navy Lieutenant Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005. The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. … This WOD has become the commemorative workout for Memorial Day.

1 Mile Rununun
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Remember you need to come up with your own mile route that lands you at the gym

OR

“Chad”

For Time:
1,000 Step Ups onto 20 inch box wearing weighted pack. (45 lb / 35 lb)

Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.

Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.

Bodywork:

Zero Equipment Memorial Day “Murph”

For Time:
Run 1 Mile
100 Towel Rows
150 Push-Ups
200 Air Squats
Run 1 Mile

*I changed the numbers of the original “Murph” workout so that you are not destroyed for the week and since most of you haven’t done that much volume in a long time. If for any reason you can not run, you may sub the run out for 5min. of straight jumping jacks, up-downs, or jump rope if you have access to one. Since this is such a classic memorial day workout, I really wanted to program it and make it in such a way that most people could pull it off.  Enjoy! And have a great holiday weekend!

Sweat:

2 Rounds: (38min. total)

3min. AMRAP:
Max Calories of your choice

3min. AMRAP:
10 Push Press 95/65lb
10 Pull-Ups

3min. AMRAP:
Max Calories of your choice

3min. AMRAP:
10 Push Press 95/65lb
10 Toes-To-Bar

(2min. Rest After Each Section)

Earn that 2min. rest and WORK.

Cardio can be bike, row, ski, or double unders.

Da Daily D:

30sec. ON
30sec. OFF
Until you finish…

100 Strict Pull-Ups
200 Push-Ups (with hands on a set of DBs)
300 Air Squats

OR

30 sec on 30 sec off until you finish…

1,000 Step Ups

No weights today and a few Hero options for memorial day.
You may only work for 30sec. until there is a mandatory 30sec. break. GO hard on the 30sec!
On the Murph you may partition the movements anyway you like. Advanced would definitely be straight through as is.

CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 23rd 2020


Class reservations will be available 24 hours in advance on the app only. 

CrossFit:

In Teams of 2: Only 1 Person Works at a time.

30min. running clock…

3 Rounds:
40 Cal Assault Bike
40 Pull-Ups
immediately into;
3 Rounds:
40 Wall Balls 30/20
40 American KB Swings 70/53
immediately into;
3 Rounds:
40 Burpees
40 Push Press 95/65
Immediately into;
Max Double Unders in remaining time. “You do 30, I do 30 rep scheme.”

Bodywork:

“The Big Sexy”

For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Make sure you put a solid 30-40min. aside for this one! Enjoy!

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

Sweat:

Sweat Marathon 🙂

35min. to finish…
3 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Assault Bike or 800m Run

2 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Row or 800m Run

1 Round:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

Not a team workout.

If you want to RX+ the Snatches, swap out the 20 reps for 10 and use a 70lb for men and 50lb for women. Looks SUPER fun! Enjoy!

Da Daily D:

2 Rounds For Time:
50 Pull-Ups
50 Alt. DB Lunges 45/30s
50 Double Unders
50 Sit-Ups

Cashout: 100 Bodyweight Dips. Use a box or ledge and make sure you get full range of motion. You may only get 10 at a time, but that’s fine! Just get it done 🙂

 

CrossFit, Bodywork, Sweat & Da Daily D WODs Fri May 22nd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

Spending 8min. at each station with NO REST between stations (40min. straight through):

1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 Standing Lateral Raises with 10-15lb. plates
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.

*You may complete in any order you like.

Thought this would be a nice change of a pace for today. Has a little full body aesthetics vibe with a little CrossFit tempo. The only thing we can score here is the clean and we haven’t hit a heavy one in a while so just hit whatever feels good and try not to miss. Enjoy!

Sit-Up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link

Tricep push down:
https://www.youtube.com/watch?v=aTOiLN7ab40

Bodywork:

Here’s a little tweak to one of our most popular bodyweight workouts we ever made:

For Time:
250 Up Downs with a Double Shot

Video Demo: (1st video)
https://www.instagram.com/p/B_QrxPNHszD/?utm_source=ig_web_copy_link

The first time we did this was just 250 up downs without the double shot. Advanced version is 500 reps.

This still might be our most reposted workout to date, so I thought this would be a new fun challenge.

Sweat:

A.) Every 4min. x 5 Rounds:
20/15 Cal Assault Bike or 15 20ft Shuttle Runs
10 DB Bench Press 45/25lb+
10 Pull-Ups

Rest 3min.

B.) Get as far as possible in 13min…
10-20-30-40-50
Heavy Russian KB Swings 70/53
Push-Ups
Sit-Ups (anchored around KB)

You may use a barbell bench press as well if you can coordinate with someone else in the room and share! Also, going unbroken on part 2 would be nice, so if you have to, you can scale the weight to make it more feasible

Da Daily D:

A.) 20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats

At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB’s outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.