Workout Of The Day

Hero WOD:

“Captain Tom”

For Time
10 rounds

30 Lunges
4 Devil’s Presses / 8 Push-Ups
19 Air Squats
20 Double Unders / 40 SU / 40 Jumping Jacks

Directly into: 100 Burpees

Functional Bodybuilding

A: 3 Sets

Max Reps (Single) Arm Strict Press
into
20-40s OH Hold
into
Max Reps (Single) Arm Push Press

30s Rest

Then Change Arm

60s Rest

Max Reps Towel Grip Single Arm DB Row

60s Rest

B: 3 Sets

Max Reps Single Arm Tempo Thruster 50X1

45s Rest

Stagger Stance Hip Thrusts with DB – 10-12 per side

60s Rest

C: 2 – 3 unbroken Sets

Alt. KB Dead Bugs – 10-12/side

30s/30s Single Arm Plank

Max Reps Side Plank with Leg Lift

20 Alt. Bird Dog

Workout Of The Day

Strength 

6 sets 

6-8 Strict HSPU/ Pike Push-Ups 

Rest 30 sec.

10 Hollow rocks  

2 min rest

Workout 

EMOM 15′ 

Min 1: 3 Wall Walks

Min 2: 20 Push Press/ Push-Ups

Min 3: 10 Overhead Squats/ Lunges 

4 min rest 

100 V-Ups for time

TC: 6 Min 

Workout Of The Day

Strength

3 Sets

Floor Press/ Decline Push-Ups, 8-15 reps
Rest 60s
One Arm DB Flys/ Archer Push-Ups, 8-15 per side
Rest 60s
Leg Raises, 20 reps
Rest 2 min.

Workout

50 Rounds for Time:

1 Push-Up
1 Burpee
1 Jumping Jack
1 Sit-Up
1 Deck Squat
1 Air Squat

Workout Of The Day

Workout

For time:

50/50 Elevated Single Leg Glute Bridge
40/40 Deficit Cossack Squats
30/30 Bulgarian Split Jumps
20/20 Pistol Squats

Accessory

AMRAP 10′

Max Wall Sit (seconds)

Workout Of The Day

A1) AMRAP 10′

3 – 6 – 9 – 12 – 15….

DB Devil’s Presses
One Arm DB Thrusters
Sit-Ups

4 Min Rest

A2) AMRAP 10′

8 V-Ups
8 Single Arm DB Overhead Lunges
8 Burpees over DB

4 Min Rest

A3) AMRAP 10′

10 Push-Ups
12 Russian Twists with DB/KB
7/7 Hang Clean and Jerks