Workout of the day

6 Minutes continuous movement

10m Bear Crawl
10 Pike Knee to Elbow
10m Ostrich Walk
10 Split Squat

EMOM 40

1) Laying Leg Lowers
2) Goblet Curtsy Lunge – Alternating Sides
3) Hollow Rock
4) KB / DB / Weight Alternating S/A Thrusters
5) Sprawl

5 Rounds

50 Skips
5 Stepping Burpees

For Time (8 Min Cap)

21 – 18 – 15 – 12 – 9
KB / DB / Heavy Bag Deadlift High Pulls
Burpee Over Object

EMOM 8

1) Mountain Climber
2) Hollow Flutter Kick
3) Jumping Lunge
4) V Ups

For Time

8 Rounds
200m Run / 40s High Knees
5 Burpee Broad Jumps

EMOM 8
Jumping Jacks
Plank Hold
High Knees
Reverse Plank Hold

5 Rounds of Tabata
Lowest Score for each movement = Total

TABATA – 4 Minutes – 20s work / 10s Rest

1 Minute Rest Between Rounds

Round 1 – Air Squats
Round 2 – Sit Ups
Round 3 – Press Ups
Round 4 – Lunges
Round 5 – Burpees

KEEP YOUR SCORE.

2 Rounds -Square Crawl

10 Box Shoulder Taps
5m Crawl Forward
10 K2E
5m Crawl Right
10 Reciprocal Reach
5m Crawl Backwards
10 Reach Throughs
5m Crawl Left

EMOM 9

Table Body Row – 40s – 31X0)
Plank Move Through – 40s
Wall Sit + Arms OH – 30s

For Time (Rolling Clock)

21-15-9

Sofa Step Ups
Toes to Sofa

Rest 2 Mins

9-15-21

Jump Squats
V Ups

EMOM 6 – 40 / 20

Synchro Air Squat
Synchro Lunge
Synchro Wall Walk

2 Rounds

20 Plank Partner Taps
10m Plank Walks – 5m Left / 5m Right

For Time

100 1 1/2 Air Squats
80 Sit Ups
60 Back Step Lunges
40 Press Ups
20 V Ups
10 Burpee Tuck Jumps
20 V Ups
40 Press Ups
60 Back Step Lunges
80 Sit Ups
100 1 1/2 Air Squats

3 Rounds

10m Mobility Walk
10 Step Style Burpees
10 Windscreen Wipers

AMRAP 60

Burpees

3 Rounds

200m Run (40s On Spot)
30s Wall Sit

2 Rounds

20 Plank Shoulder Taps
30s Hollow Hold

E2:30 x 5 Sets

12 Elevated Split Squat (6 / Leg – 30X0) (Loaded if possible)
12 Offset Press Ups (6 to each side)
12 Single Leg Squat (Tuck toe behind support leg)

AMRAP 7

30 Double Unders
15 Sit Ups

EMOM 8
Jumping Jacks
Box Crawl
Jumping Jacks
Alternating Deadbug

15 Rounds

1 Wall Walk (8 Pike Shoulder Taps)
2 Turkish Get Ups (1 each Side)
3 Alternating Pike Toe Touches / Side
4 Plank Reach Throughs / Side

3 Rounds

(20s / Side)
Quadraped Thoracic Rotations
Cossack Squat
Single Leg Glute Bridge

E90s for 9 Rounds (13:30 Total)

1) 1 + 1/4 Narrow Stance Squat (15 Reps – 2s Negative)

2) Laying Leg Lower (15 Reps – 2s Negative)

3) 60s Burpee

For Time:

4 Rounds
15 Air Squats
45 Double Unders

Rest 2 Minutes

4 Rounds
20 Tuck Ups
40 Jumping Lunges

EMOM 4
40s Skipping
40s Plank Shoulder Taps

EMOM 4
40s Alternating Lunges
40s Shoulder Circles

20 – 1 Ladder (in 2’s)
Air Squats
Knee to Elbows

200 – 400m Run Between Rounds

Tabata: High knees
Down dog – Up dog – spider crawl flow

1) 5 sets 20 split squats

In between complete 20 side plank raises

2) ‘Annie’

For time complete:

50-40-30-20-10

Double unders
Sit ups

EMOM 4

Shoulder Circles (Small to Large)
Plank Knee to Elbow
Pike Shoulder Taps
Hollow Hold

2 Rounds

10m Inchworm
10m Bear Crawl

AMRAP 7

YGIG Round (Real or Virtual Partner)
9 V Ups
6 Air Squats
3 Burpees

REST 3 Minutes

AMRAP 7

YGIG Round (Real or Virtual Partner)
9 V Ups
6 Lunges
3 Press Up

8 Minute

Ascending Ladder in 2’s (Split as you want)
Sit Up
Squat Thrust