Workout of the Day

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 15 Day 5

1. Warm Up: 10 min 
8 Kettlebell Box Step-Ups
12 Ring Dips
16 Floor press
2. Gymnastic 4 WEEK MUSCLE UP 
10x ME Transition Band
10 ub Gymnastic swing with momentum and pull to hips 
Ring Pull up: 5-5-4-3-2-2
3.Met-Con EMOM 2 Rounds: 
50 Logg Push press 
30 fr. Logg lunges
*EMOM +2 push ups
4.Accessory:
Star Plank

https://youtu.be/lM0vTeV-wls https://youtu.be/-9toG6869YY

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 15 Day 4

1. Warm Up: 10 min 
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
2. Gymnastic 2 Rounds: 
30′ Handstand Hold 
30′ Free Handstand  
30′ Handstand Hold 
30′ Free Handstand 
3.Met-Con
21 minute EMOM
1st min - 4 stones to shoulder
2nd min --max DL  Atlas. stone 
3rd min -- 5 stone squats (stone on shoulder)
4.Accessory
Dolphin Plank Twists 2:30

https://youtu.be/vYCQ-C5qOhA https://youtu.be/857bGNXArZI

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 15 Day 3

1. Warm Up:10 min AMRAP
10 Ring row 
10 Plyo Push Up
200m Run
2. Gymnastic 4 WEEK MUSCLE UP
10x ME Transition
10 ub Gymnastic swing with momentum and pull to hips
Ring Dip: 5-5-4-3-2-2

3.Met-Con "Conan" Team
Start a clock and do a : 1x tire flip run + 25M sled push
2x tire flip + 25M Reverse Sled Drag 50kg

4.Accessory
Side Arm Crunch and Kick (1:25)

https://youtu.be/1Tc8MdmTyBw

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 15 Day 2

1. Warm Up:12 min AMRAP
Run 200m
10 Alternating Crab Kicks
10 Up Downs

2.Strength 
Back Squat (Week 3 of 20 rep MAX)

3. Metcon EMOM Until you fail...
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

4.Accessory
Dual KB Hollow Flutter Kicks

https://youtu.be/6x8rC2SotTg https://youtu.be/vNtPyE-RPYs  

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 15 Day 1

1. Warm Up:
Run 400m + 3 Sets
3 V-Up + Tuck Up (6 total reps back and froth)
10 side Walks forward and backwards
20sec KB Front Rack 1/4 Squat with Pulse

2.Gymnastic 4 WEEK MUSCLE UP
10x1 Toe Nail Negative *Slow as possible
7x1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)
Gymastic Swing *Focus on momentum carrying you, not pulling or engaging

3. Metcon :Capacity Builder 3rounds
8 Tyre Flip Jumps over
21 Unbroken Axle Deadlifts (63/43)
6 Tyre Flip Jumps over
15 Unbroken Axle Deadlifts (83/63)
4 Tyre Flip Jumps over
9 Unbroken Deadlifts (103/83)

4.Mobility
SL Hallow hold

https://youtu.be/uWwtOVCEyxE https://youtu.be/1ZXobu7JvvE

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 14 Day 5

1. Warm Up:3 Sets
20 Floor Hip thrusters (loaded light with DB on hips)
6 SArm KB Thruster
5 Strict Pull ups + 15sec L-Sit Hang

2.Strength
On the 2:00 x 5 Rounds
2 SoumoDL
4 SoumoDLHpu
6 Bent over Row

3. Metcon :FT:
60 Dumbbell Burpee BoxStep 22,5/15

*emom 3 HSPU

4. ACCESSORY: 4rounds:   
10 Dual KB Turkish Sit Up (2+1)
5 Dual KB Z Press

https://youtu.be/6GbGvGvedOc https://youtu.be/9RjoKiwQSvM

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
 2020 Strong Avgust :Week 14 Day 4

1. Warm Up:10min 
250m Row
10 Russian KBS (70/53)
10m Gymnastics Compression
30sec Ring Hold

2.Gymnastic FOUR WEEK MUSCLE UP
Gymnastic swing with pull to hips 
*No turn over attempts!
A: Ring Pull 2 turn 6x2

3. Metcon : 7 Rounds For Time
20 Sledgehammer strikes (as hard as possible)
200m run
10 Single Arm Turkish Sit Up
200m run

4. ACCESSORY: Hallow rocks 8x 20/10

https://youtu.be/mC4sBN6E_R8 https://youtu.be/KpufjJRtyPc