Workout of the day
“King’s Day Special”
40 min AMRAP of:
1 Burpee
1 Air squat
1 Push-up
1 Sit-up
2 Burpees
2 Air squats
2 Push-ups
2 Sit-ups
3 …
3 …
3 …
3 …
*Continue increasing reps by 1 each round until time is complete
Workout of the day
7 1-minute rounds of:
20 Odd Object deadlifts
Max reps V-ups
*Rest 1 minute between rounds
Workout of the day
10 min AMRAP of:
10 Bent over rows, right arm
10 Bent over rows, left arm
10 Push press, right arm
10 Push press, left arm
Workout of the day
20 min AMRAP of:
5 Push-ups
10 Air squats
15 Sit-ups
50 Double-unders
Workout of the day
Every 3 minutes x 7 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Reversed Lunges
6 Burpees over Odd-Object
Workout of the day
Tabata Russian twists
1 min Rest
Tabata Side plank R
1 min Rest
Tabata Flutter kicks
1 min Rest
Tabata Side plank L
*Tabata score is the least number of reps performed in any of the eight intervals. Unit for the plank is “seconds”.
Workout of the day
10 rounds for time of:
10 Burpees
20 Double-unders
30m Shuttle sprint (6x5m, 10x3m)
Workout of the day
#SupportYourLocalBox Fundraiser Workout 3:
For time:
50 Dumbbell deadlifts, 22.5kg/15.kg
50 AbMat sit-ups
50 Box step-ups, 24”/20”
50 Single-arm dumbbell thrusters, 22.5kg/15kg
Workout of the day
For 3 cycles:
AMRAP in 2 min. of:
100 Double-unders
Max Single arm overhead walking lunges
*Rest 2 min. between each cycle. For each cycle restart the AMRAP
Workout of the day
50-40-30-20-10 reps for time or complete as many reps as possible in 15 minutes of:
Push-ups
Sit-ups
Swings
