MCO Workout 3

45:15 x3 1min 15s rest (A1-D2 continuously: round 1 – 1min 15s rest – round 2 – 1min 15s rest – round 3 – 1min 15s rest) A1: DB/BB stiff legged DeadliftA2: DB Clean & Press B1: DB curtsy to reverse lunge (1st & 2nd round – same side, 3rd round – switch) B2: DB

MCO Workout 2

45:15 x3 roundsBear hold head shoulders hips toe taps to 1x plank knee tuck Side plank knee to elbow (band at ankle) – (1st & 2nd round – same side, 3rd round split half&half OR whichever way works for you) 2x S/L v-ups (L&R) + 6x flutter kicks DB 6x Squat jacks + 6x curl

WOD: 4 Rounds for Time

4 rounds for time, time cap 25 min (14/04) High: 50 double unders/100 single/50 high knee taps (your choice) 15 elevated pike push-ups 20 sprint lunges 40 mountain climbers opposite knee to elbow 1 min plank Medium: 50 single/ 50 shadow skipping/ 50 low knee taps (your choice) 7 pike push ups 20 lunges 30

WOD: By the Deck

…aka The Genting Highland WOD. You will need a deck of cards. Or you can use this online version. The symbol on each card represents the movement and the number represents the number of reps to complete. Jack = 11 Queen = 12 King = 13 Ace = 15 Joker = 50 or rest time

WOD: Core 2

This WOD is a core workout with 4 rounds followed by an optional boat hold movement. If you choose to do the boat hold, it should follow immediately after the end of the 4th round. Hold for as long as you can and record your time. High Complete 4 rounds of the following movements. Do

WOD: AMRAP Triple 6

AMRAP for 15 minutes using the following movements. High: 6 Burpees 6 Triceps press-ups 6 Explosive jumping squats Medium: 6 Burpees 6 Knees triceps press-ups 6 Jumping squats Light: 6 Half burpees (burpees without the press-up). 6 Knees triceps press-ups or chair dips 6 Air squats Progress I was going to do this, but I

WOD: Back Strength

This WOD is for building back strength. For best results do the movements slowly and make sure that your back muscles being engaged at all times. Your chest should always be off the floor and you should squeeze your shoulder blades together for all movements with the exception being superman since you will need to

WOD: Count Down

This workout is similar to the Annie workout where there is a rep countdown. High Complete the following exercises in counting down sets with these reps – 20-18-16-14-12-10-8-6-4-2 Jumping Lunges Explosive Press-ups V-sit-ups Jumping Squats Medium 16-14-12-10-8-6-4-2 Jumping Lunges Press-ups Sit-ups Jumping Squats Light 12-10-8-6-4-2 Lunges Knees Press-ups Sit-ups Squats Progress 7/4/20 – This is

WOD: EMOM

EMOM is an acronym for Every Minute On the Minute. High 4 rounds of the following with 50 seconds on; 10 seconds rest. Burpees (Spartan style) Plank jacks Half sit-through (the link shows a full sit-through) Plank up-down (from elbows to push up position) Butt kicks High knees Explosive jumping squats Medium 3 rounds of

WOD: Pull-Up Training

Now that I can finally do a push-up – a real one on my feet – it’s time to work on another goal of mine – the pull-up. Currently, I am still using a resistance band to help me practice them but I’d like to be able to do a proper pull-up without assistance. The