Workout of the Day 07.04.



WarmUp / Dynamic Mobility for Quality: 10' EMOM: Min 1: 7 - 12 Downups Min 2: 5+5 Bottom up KB/DB/Waterbottle -  press,light weight Min 3: 5-10 Rolling Decksquats Min 4: Jumping Jacks Min 5: Spiderman Lunge + Stretch













Practice 1 to 2 Rounds of "The Big Sexy" 


Both Movements (of the EMOM)  must be performed in the same Minute.

Choose a challenging Repsheme to match your ability!

Work for about 45 to 50 Sec in each Round.


Maintain the same Reps for each Round.

If you are yawning between Sets, then add 1 to 2 Reps or use bigger weights. 

It is supposed to become nasty-  no excuses! 😉


Rookie Reps: between 5 and 7

Advanced: 7+


"The Big Sexy"


10' EMOM


5 - 10 Burpee to Plate

5 -10 DB/KB/Plate Front Squats


Rest 3 Min


10' EMOM

5 - 10 DB Snatch (Alternating- Heads touch the floor) / Bumper Plate GTOH

5 -10 Wallballs / Medball Thruster


Rest 3 Min


12 Min AMRAP 100m Single Arm DB/KB/Bumperplate Overhead Carry / Single Farmers Walk Carry

15 TTB / V-Ups / Situps


Roadrunner:


4km run @50% speed (trail run if you have the opportunity)  


Cool Down


Walk 600m & perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:


  • Butterfly Hold

  • Wall Straddle

  • Hip flexor Hold

  • Spiderman lunge Hold

  • Squat Strech / Hold

  • Pigeon Hold

  • Couch Stretch

  • Knee Hug Hold

  • Lying hamstring Hold

  • Ankle Stretch/Hold

  • Wrist Stretch/Hold

  • Wall Pec Stretch / Hold

  • Door frame Stretch / Hold

  • Underarm Stretch / Hold

  • Apley Stretch /Hold

  • McKenzie Stretch / Hold

  • Back Rack Stretch / Hold

  • Spend 3 - 5 Minutes Shoulder hanging:

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