Monday December 9th 2019

By December 8, 2019Workout of the Day

Monday

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

A.
For max reps (or calories):
60 seconds of Rowing
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)/Step-Overs
Rest 60 seconds
60 seconds of Toes to Bar/V-Ups
Rest 60 seconds
60 seconds of Double-Unders/Single-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)/Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Rowing x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs/Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar/V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders/Single-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats/Goblet Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

Boom Lite

Same as above.