Workout Of the Day
ROOKIE / ALL LEVELS
A.
Tabata:
Mountain Climbers
Push Ups
Power Snatch
(If possible do this as a ‘mash up’, ie. do 20s MC, 10s Rest, 20s Push Ups 10s Rest, 20s PS, 10s rest)
INTERMEDIATE
A.
Viking Hardcore
5 Rounds of:
30s Plank
30s Superman
30s Side Plank (15s star)
30s Side Plank (15s star)
30s Hollow Hold
30s Max Sit Ups/Tuck Ups or V-Ups
B.
9-7-5
Thrusters 70/40kg
Muscle Ups
ADVANCED
Phase: Gymnastics
Week :6
A.
3 Rounds not for time:
27 Squats (Jami T)
27 Pistols
27 Push Ups (same as squats – change position each rep)
B.
Handstand Walk obstacle course (ideas to try:)
Up steps to wall and HSPU
Up steps and down again
Zig Zag
Walk forwards, not backwards
C.
AMRAP 15min:
5 Pull Ups
1 Hang Snatch 115/75lb
5 Pull Ups
2 Hang Snatch 115/75lb
5 Pull Ups
3 Hang Snatch 115/75lb
etc…