Workout of the Day

WEDNESDAY 190227

I. Warm-Up II. For Time: 50 Double Unders 25 TTB 45 Double Unders 20 TTB 40 Double Unders 15 TTB 35 Double Unders 10 TTB 30 Double Unders 5 TTB III. Cool Down

TUESDAY 190226

I. Warm-Up II. EMOM x 8 -2 Squat Cleans (athletes choose weight, increase if able each set) III. 2, 6 Minute AMRAPs -3 Power Cleans 155/105 -6 Jumping Squats -9 AbMat Sit-ups IV. Cool Down

KMC 30 WORKOUT 190226

“Cardio is Hardio” EMOM x 16 Minute 1 = 6 Calorie Walk/Run Minute 2 = 18 Jumping Jacks Minute 3 = 6 Calorie Ski Minute 4 = 18 Mountain Climbers

MONDAY 190225

I. Warm-up II.  4 Rounds, Each For Time: In a 5 Minute Window, Complete: 25 Assault Bike Cals (or 2:00 max) 15 Shoulder to Overhead 135#/95# *Rest Remainder of 5 Minute Period Group A Start – 0:00, 5:00, 10:00, 15:00… Read more »