Daily Workouts

Friday Oct 4th:
Station 1: 3 Rounds
Power Clean to Press-5x
Deadlift-10x
Box Jumps-15x

Station 2: 2 Rounds
50 Wall Ball
200 Jump Rope
30 Pull-Ups

Station 3: 4 Rounds
8 DB Manmakers
8 DB upright rows
200yd shuttle

Station 4:
10 Get-Up + 50yd shuttle
9 Get-Ups + 50yd shuttle
8 Get-Ups + 50yd shuttle, etc.

_________________
Wednesday Oct 2nd:
Station 1: Crossfit 13.1 (20 mins)
40 burpees
15ea DB Snatches
30 Burpees
15ea DB Snatches
20 Burpees
30 Snatches
(30 Snatches each time if using barbell)

Station 2: amrap 10 min
BB Bench Press (6 reps heavy, 8 reps moderate)
DB Back Fly -8
Bent over row-30 each side

Station 3: amrap 10 min
High Skip-50yds
20 Straight Leg V-Abs
Carioca-50yds (25yds leading right;25yds leading left)
20 push-ups
5-10-15-20 sprint
20 russian twists

_____________
Monday Sep 30th:

Warm-Up:

5 get ups

5 burpees

10 push ups

10 tuck jumps

20 sit ups

20 broad jumps

30 push ups

30 split squat jumps

40 hip lifts

40 squat jumps

50 push ups

50 walking lunges

60 toe touches

60 squats

 

Station 1: (Nonstop for 6 min)

10 MB Soccer Throws + 10 Banana Lifts

 

Station 2:

6 DB down/ups – 10sec rest

5 DB down/ups- 10 sec rest

6 DB down/ups- 10 sec rest

5 DB down/ups – 10sec rest

 

Station 3: (4 Rounds)

15 KB Swings

3ea Turkish Get-Ups

20 MB Slams

 

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