Workout of the Day

“Be willing to get rid of the life we’ve planned,
to have the life that is waiting for YOU” 
Back to WORK / Week 33 Day 5
1. Warm up: EMOM x 12
1st - 12 Prisoner Tall Kneeling to Standing 6/leg
2nd - 6 Half Kneeling Prisoner Windmill/side
3rd - row

2. Sweat:
150 kcal AB
100 unanchored situps
* Emom do 5 HR pushups

3.Met-Con: "PUMP sesh"
3 rounds
10 TTB
10 DB Floor Press 30/20
+
3 rounds
15 TTB
8 (4/4) Renegate row 30/20
+
3 rounds
20 TTB
6 Bench Press 80/40

4. Midline: 8x 20/10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
plank A possition
side plank right⁠
plank A possition
side plank left⁠

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up:
4 Sets
5 Hollow to Superman R
5 Hollow To Superman L
10 Bodyweight Turkish Sit Ups
10 Alternating Archer Push Ups 5/side 20X0 Tempo
30 Bicycle Crunches

2. Workout:
12mins @ Sustainable Aerobic Pace
Run 100m
2 Bodyweight Man Makers
3 Ballet Squats/leg
4 Yoga Push Up + Pike HSPU Complexes
*you can perfrom 30 jumping jax in place of running if you don't have access to a running area

3. Workout
“Lead Foot”
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes

4. MOBILITY: Cooldown
Shoulders and Posterior Chain
 
3mins Standing Straddle Stretch
90sec Puppy Dog Stretch

COVID- 19 BUNKER TRENING DAY 21

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up: 3-4 Sets
20 Jane Fondas/side
rest 15sec
10 Skater Jumps 5/leg
rest 15sec
16 Prisoner Switch Lunges
rest 15sec
20sec Mountain Climbers
rest as needed between sets

2. Work and Skill:2-3 sets
1. Contralateral Single Arm Single Leg Plank x 20-40sec/side
*Aim to have zero movement and wobbling rest as needed
2. 20-40sec Tucked Planche
*BW - Quadruped Planche 20-40sec
*Aim to lean more into your planche this week rest as needed

3. Workout:For Time
A1. Prisoner Tall Kneeling to Standing; 20 Reps alternating legs
rest 45sec
A2. Sumo Stance Prisoner Good Morning; 3030; 8-10reps
rest 45sec
A3. Prisoner Curtsy Drop Lunge; 20X0; 8-10/side alternating
rest 45sec
4. Workout:3 rounds
1min Sprawls
1min Sit Ups
rest 2mins
3 Rounds 1min Alternating
Bodyweight Turkish Get Ups
1min Alternating Step Ups

5. MOBILITY: Cooldown
Child's Pose with Lat Stretch x 2mins/side
Forward Fold x 2mins
Frog Stretch x 2mins

COVID- 19 BUNKER TRENING DAY 20

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up:3 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge

2. Work and Skill:3 Sets

A1. Hollow Body Flutter Kicks x 30sec
rest 20sec
A2. Slide Board Single Arm Reach Push Up 
(use a towel for your slide board) 20X0 x 6-8arm 
rest 20sec
A3. Bodyweight Hip Thrust x 25-30reps 20x0
rest 20sec
A4. 60sec AMRAP (5 Sprawls + 5 Air Squats)
rest 90sec

3. Workout:For Time
9-7-5-3 
Bodyweight Man Makers 
27-21-15-9 
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks 
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups 
*Run 200m after reach round 
*BW perform Bodyweight turkish sit ups.

5. MOBILITY: Cooldown
3mins Standing Straddle Stretch
90sec Puppy Dog Stretch

COVID- 19 BUNKER TRENING DAY 19

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up:3 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge

2. Work and Skill:3 Sets

A1. Hollow Body Flutter Kicks x 30sec
rest 20sec
A2. Slide Board Single Arm Reach Push Up 
(use a towel for your slide board) 20X0 x 6-8arm 
rest 20sec
A3. Bodyweight Hip Thrust x 25-30reps 20x0
rest 20sec
A4. 60sec AMRAP (5 Sprawls + 5 Air Squats)
rest 90sec

3. Workout:For Time
9-7-5-3 
Bodyweight Man Makers 
27-21-15-9 
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks 
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups 
*Run 200m after reach round 
*BW perform Bodyweight turkish sit ups.

5. MOBILITY: Cooldown
3mins Standing Straddle Stretch
90sec Puppy Dog Stretch

COVID- 19 BUNKER TRENING DAY 18

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up:3 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge

2. Work and Skill:3 Sets

A1. Hollow Body Flutter Kicks x 30sec
rest 20sec
A2. Slide Board Single Arm Reach Push Up 
(use a towel for your slide board) 20X0 x 6-8arm 
rest 20sec
A3. Bodyweight Hip Thrust x 25-30reps 20x0
rest 20sec
A4. 60sec AMRAP (5 Sprawls + 5 Air Squats)
rest 90sec

3. Workout:For Time
9-7-5-3 
Bodyweight Man Makers 
27-21-15-9 
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks 
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups 
*Run 200m after reach round 
*BW perform Bodyweight turkish sit ups.

5. MOBILITY: Cooldown
3mins Standing Straddle Stretch
90sec Puppy Dog Stretch

COVID- 19 BUNKER TRENING DAY 17

For our at-home workouts, 
please start a clock and allow it to run throughout your training session. 
The entire session will take 60-minutes or less, 
and staying accountable to the clock 
will allow you to maintain 
the appropriate intensity and stimulus.

When the clock starts, perform…
1. Warm up:EMOM x16mins
Bodyweight Curtsy Box Step Downs 30X0 x 6/leg
Prone Scapular Retractions 10X1 x 12-15reps
15-20m Gorilla Walks
Burpee to Alternating High Knee x 8-10reps

2. Work and Skill:3 Sets
3 Goblet Good Morning @ 3111 + 3 Goblet Kang Squat @ 3131; 3131;
*BW - perform both moves in prisoner position rest as needed
20 Straight Arm DB or KB Russian Twists 10/side
*BW - Bodyweight Russian Twists for 30-40 fast reps rest as needed back to top

3. Workout:3 Sets
A1. Prisoner Rear Foot Elevated Split Squat 31X0; 8/leg
rest 60sec
A2. Ballet Squat 3030; 10reps
rest 60sec
A3. Single Arm Extended Reverse Plank Bridge x 25sec/arm
rest 60sec (back to top)

4. Workout:4 Sets @ TOUGH Effort
8 Candlestick to Tuck Jump
rest 15sec
12 Alternating DB Thrusters (BW Alternating Pistol Squats)
rest 15sec
16 Alternating DB Gorilla Rows 8/arm
(BW 16 Pillow Case Body Rows)
rest 2mins between sets

5. MOBILITY: Cooldown
Seal Stretch x 90sec
Heel Sit x 90sec
Seal Stretch x 90sec
Couch Stretch x 90sec/side