Home / W.O.D. / 01/04/2024 Thursday’s Workout

WARMUP

AMRAP x 8 MINUTES
:30s Cardio Choice
4/4 Single Arm DB Strict Press
8 Box Step-Ups
8 Tuck-Ups
4/4 S.A. Front Rack Lunges
8 Box Jumps
8 V-Ups

SKILL

EMOM x 8 MINUTES
MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)
MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)

(No Measure)

WORKOUT

3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)
10 Tuck-Up + V-Up*
8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)
16 Box Jumps (Athlete Choice)

-Rest 1:00 b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

 
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