5 Split Jerks
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)
*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.
3 Devil Press 45/30s
9 Box Jumps 24/20″
1min. Rest x 4 Total Rounds (16min. total)
If you’re pretty slow at these movements, go with 2/4/6 rep scheme.
All you need today is a pair of socks and a floor surface that slides!
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)
*Coaches check Wodify in the morning for demo.
1min. of max effort Alt. DB Snatches
1min. of max Cals on the Bike or no push up burpees
1min. of max DB Sit-Ups
Rest 5min. (Including the 2min.)
1min. of max effort DB Bench Press
1min. of max sumo deadlift high pulls
1min. of max DB Russian Twists
*Bench is 45/25 or more
*Russian Twists are 35/25
Little different kind of pace workout than usual because of the length and amount of movements from yesterday.
While yesterday was a long grinder, today is a bunch of short sprints with rest. NEEDED. So make sure you go hard on those sections and earn that rest. With the right intensity, you’ll get a lot of today.
Da Daily D:
A.) 20min. EMOM: (All in the same min.)
6 Alt. DB Lunges 45/30s
6 Air Squats
6 Toes-To-Bar or V-ups
Ideally you are looking for a 35-40sec. work window to keep this sustainable for 20min. so be sure to pick the right numbers.
Too easy? Try 8s
Too hard? Try 4s