WORKOUT OF THE DAY
Push Jerk:
1 x 6 @ 65% of 1 RM
5 x 1 @ 75% of 1 RM
For Time:
7-5-3 Reps of:
Push Jerk (165/108)
BMU
…immediately into…
5-10-15 Reps of:
Push Press (135/93)
TTB
WOD AT HOME
3 Rounds For Time:
400 M Run
400 M Jog
…rest 10 seconds…
300 M Run
300 M Jog
…rest 10 seconds…
200 M Run
200 M Jog
…rest 3 minutes…
Buy-Out:
35 Power Snatch (pick load) or 50 DB Snatch (pick load)
WORKOUT OF THE DAY
Power Clean (Touch-n-Go):
4 x 5 @ 60% of 1 RM
AMRAP 14 Minutes:
40 Double-Unders
20 Alt. DB Hang Power Snatch (AHAP)
10 Burpees
6/5 Bike Calories
WOD AT HOME
EMOM 30 Minutes, Alt. b/w:
1) 12 DB Squats
2) 15 Weighted Sit-Ups
3) 12 OH DB Lunges
4) 20 DB Russian Twists
5) Rest
WORKOUT OF THE DAY
Front Squat:
2 x 5 @ 75% of 1 RM
5 x 1 @ 85 % of 1 RM
Every 5 Minutes, For 20 Minutes:
100 M Farmer Carry (AHAP)
1 Rope Climb
200 M Sprint
1 Legless Rope Climb
WOD AT HOME
For Time:
2 Mile Road Bike Sprint
…rest 3 minutes…
50-40-30-20-10 Reps of:
Double-Unders
Tucks
…rest 3 minutes…
30 Burpees
WORKOUT OF THE DAY
Bench Press:
4-4-3-3-3
For Time:
400 M Run
15 Power Snatch (135/93
400 M Run
15 Power Clean (185/123)
400 M Run
WOD AT HOME
5 Sets:
30 Seconds R-Side Plank
30 Seconds Hollow Hold
30 Seconds L-Side Plank
30 Seconds HS Hold
5 x AMRAP 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w AMRAPs…
WORKOUT OF THE DAY
Deadlift:
10-5-5-5
AMRAP 16 Minutes:
30 Double-Unders
9 Hang Power Cleans (115/83)
30 Double-Unders
15 TTR
…rest 1 minute b/w rounds…
WOD AT HOME
5 Rounds, Each For Time:
20 DB Snatch
30 Push Ups
40 Sit-Ups
50 Air Squats
…rest 3 minutes b/w rounds…
WORKOUT OF THE DAY
Back Squat:
2 x 5 @ 75% of 1 RM
5 x 1 @ 85% of 1 RM
5 Sets:
In 1 Minute Complete:
20/15 Row Calories
…rest 30 seconds…
In 1 Minute Complete:
10 Wall Balls (20/14)(11′)
…rest 30 seconds…
WOD AT HOME
5 Sets, Not For Time:
30 Flutter Kicks (3 Count)
0:40 Wall Sit
8 Sets, Every 3 Minutes:
In 90 Seconds:
0.25 M Road Bike
Max Rep Burpees
…rest 90 seconds…
