workout of the day

TODAYS TRAINING, TUESDAY, 10-17-22

CROSSFIT

Front Squat for load:
*Goal is to start and end heavier than last week.
4-4-3-2-2-2

UNDER THE HOOD

AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)*

(Score is Rounds + Reps) *From the ground

COOL DOWN

2 ROUNDS FOR RECOVERY
:45/:45 Groiner Stretch
1:00 Butterfly Stretch
1:30 EZ Cardio Choice

(No Measure)

SPARK

4 SETS
2 Bottom to Half Pull-Ups*
+
:05 Chin Over Bar Hold
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups

-Rest as Needed b/t Sets-

*Option to Use Band or Rings.

(No Measure)

Week 3 of 5

TABTA YO MOMMA

“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Bike
TABATA 2 – Ring Rows
TABATA 3 – Double Unders
TABATA 4 – Bike

-No Additional Rest b/t Tabatas-

(Score is Total Reps)

FINISHER

TABATA (8 ROUNDS, :20 ON / :10 OFF)*
MVMT 1 – Sit-Ups
MVMT 2 – Hollow Rocks

*Alternate b/t Sit-Ups & Hollow Rocks.

(Score is Total Reps)

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