Workout Of the Day
ROOKIE / ALL LEVELS
A.
5 Rounds for time of:
400m run
15 Overhead Squats
INTERMEDIATE
A.
KB Push Press
8-8-8-8
Rest 2 min
B.
For time:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
ADVANCED
Phase: Gymnastics
Week :4
A.
Glute Ham Raises
3-3-3-3-3
Rest 2 min
B.
Snatch grip Hip Extensions
8-8-8
Rest 2 min
C.
Alternating EMOM for 20min:
1. 15 Calorie Air Bike
2. 10 D Ball Cleans
3. 15 Calorie Ski or Row
4. 2 Legless Rope Climb