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WORKOUT OF THE DAY
4 Sets:
1 Pause Back Squat + 3 Back Squats
*2 second pause
AMRAP 20 Minutes:
100 M Sprint
1 Rope Climb
25 Double-Unders
…rest 30 seconds b/w rounds…
WOD AT HOME
“Emily”
*At-home version
10 Rounds For Time:
30 Double-Unders
15 Bent-Over Rows
30 Air Squats
100 M Sprint
…rest 2 minutes b/w rounds…
WORKOUT OF THE DAY
Push Jerk:
5-5-3-3
4 Rounds For Time:
15/12 Row Calories
(+3) 15 TTR
200 M Sprint
WOD AT HOME
DB Bench Press:
5 x 10 (each arm)
AMRAP 25 Minutes:
200 M Run
30 Flutter Kicks (3 Kick Count)
10 Back Extensions
WORKOUT OF THE DAY
Time Trial:
2K Row
Every 4 Minutes, 5 Sets:
0.5/0.4 Mile Bike Sprint
…rest 1 minute…
5 Strict Ring Dips
5 Strict Pull-Ups
WOD AT HOME
For Time:
100 Sit-Ups
*EMOM until finished 10 Second Hollow Hold
AMRAP 20 Minutes:
200 M Run
30 Walking Lunges
14 Up and Down Planks
WORKOUT OF THE DAY
OHS:
3-3-2-2
For Time and Max Reps:
1 Minute Max Rep Double-Unders
…rest 1 minute…
15 Snatch (75/53)
400 M Run
10 Snatch (115/83)
300 M Run
5 Snatch (165/108)
200 M Sprint
…rest 1 minute…
1 Minute Max Rep Double-Unders
*Snatch can be: muscle, power, squat
WOD AT HOME
For Time:
Run 400 M
100 Sit-Ups
Run 400 M
80 Air Squats
Run 400 M
60 Alt. DB Power Clean
Run 400 M
40 DB Push Press (20/arm)
Run 400 M
20 Push Ups
WORKOUT OF THE DAY
EMOM 10 Minutes:
1 Hang Power Clean + 1 Front Squat
AMRAP 14 Minutes:
(+3) 3 Bike Calories
(+2) 2 Lateral Burpees
1 Clean (225/153)
WOD AT HOME
8-10 Sets:
In 90 Seconds:
Sprint 200 M
Max Rep No-Jump Burpees
…rest 90 seconds…
WORKOUT OF THE DAY
Bench Press:
7-6-5
21 Rounds For Time:
5 Box Jump-Overs (30/24)
3 HSPU
1 BMU
*Every 7 Rounds, Row 500/400 M
WOD AT HOME
Time Trial:
400 M Run
-or-
0.5 Mile Bike
–or-
500/400 M Row
5 Rounds For Time:
17 KB Swings
20 Box Jumps
23 Up and Down Planks
WORKOUT OF THE DAY
In 5 Minutes:
Max Hang from Pull-Up Bar
AMRAP 20 Minutes:
8 KB Snatch (53/35)
10 Alt. Jumping Lunges
25 Double-Unders
In 5 Minutes:
Max Wall Sit
WOD AT HOME
For Time:
50 Burpee Box Jump-Overs (24/20)
…rest 3 minutes…
5 Rounds of:
20 DB Swings (AHAP)
10 Push Ups
