Workout of the Day

20:00 EMOM

Minute 1- Push press (115lbs/75lbs)

Minute 2- Dumbbell bear crawl (35lbs/20lbs) https://www.youtube.com/watch?v=CPHSE-MHdVM&feature=youtu.be

Minute 3- Row calories

Minute 4- Rest

*EMOM stands for every minute on the minute Parallette Accessory Work

2 x 10 Heel taps (both legs) https://www.youtube.com/watch?v=gNHXtFJG5kI&feature=youtu.be

2 x 0:05 Tuck L-sit hold https://www.youtube.com/watch?v=zyAveSrsFZU

2 x 0:05 Single leg L-sit https://www.youtube.com/watch?v=pI1I8Np35E8&feature=youtu.be

2 x 0:05 L-sit https://www.youtube.com/watch?v=pI1I8Np35E8&feature=youtu.be *Increase time frame to 0:10 if needed to make each drill more challenging.

WOD = 10 rounds, each for time, of: -200-m row -Rest 90 seconds

Scaling Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option 7 rounds, each for time, of: -200-m row -Rest 90 seconds

5 min AMRAP of: -15 Cal Row -20 KB Swings 53/35 -rest 3 min

5 min AMRAP -15 cal airdyne -7 D-Ball ground over shoulders -rest 3 min

5 min AMRAP -75 DU’s -10 Pull-ups

Complete as many rounds as possible in 45 minutes of: -Run 400 m -3 rope ascents, 15-ft. rope -Run 400 m -15 clapping push-ups

Scaling This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option Complete as many rounds as possible in 45 minutes of: -Run 400 meters -2 rope ascents, 15-ft. rope -Run 400 meters -15 push-ups

Beginner Option Complete as many rounds as possible in 30 minutes of: -Run 400 meters -3 rope climbs, lying to standing -Run 400 meters -15 knee push-ups