WARM-UP
30 Seconds Each
Inchworms to Push-up
Up Dog
Shoulder Taps
Arch HolD
Hollow Hold
Straight Leg Sit-ups
Glute Bridges
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Right)
Glute Bridge Walkouts
Wall Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wall Twist: 1:30 Each Side
WORKOUT OF THE DAY
“Whatever’s Left”
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
AFTER PARTY
Front Squats
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
Set 1: 55% 1RM Front Squat
Set 2: 60% 1RM Front Squat
Set 3: 65% 1RM Front Squat
Sets 4-5: 65-75% 1RM Front Squat
HOME GYM
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
12 Double Dumbbell Thrusters
12 V-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
9 Double Dumbbell Thrusters
9 Alternating Dumbbell Plank Rows
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
6 Double Dumbbell Thrusters
6 Devil’s Press
BEEF’D UP
21-18-15-12-9-6-3:
Back Squats
Burpees
Climb in Weight Each Round
