WORKOUT OF THE DAY
5 Sets, For Quality:
3 Strict Chin-ups
10 DB Deadlift
10 DB Bent-Over Flys
20 DB Alt. Hammer Curls
20 DB Alt. Strict Press
*Use 2 DB’s
6-7-8-9 Reps For Time:
Strict Press (135/93)
*10/8 Row Calories to begin each round
**Penalty – 7 Burpees if bar is set down
WOD AT HOME
EMOM 24 Minutes, Alt. b/w:
1) 30 Double-Unders
2) Max Push Up + Renegade Row
*Switch arms each set of push up + row
WORKOUT OF THE DAY
Muscle Snatch:
2 x 10 (light!)
Power Snatch:
2 x 8 (light!)
6 x AMRAP 2 Minutes:
63 Double-Unders
18 Weighted Sit-Ups (40/30)
9 TTR
…rest 1 minute b/w AMRAPs…
WOD AT HOME
In 10 Minutes, Complete:
40 Alt. DB Snatch (AHAP)
40 Pull-Ups (or pulls)
40 Box Jump-Overs
…rest remainder of 10 Minutes…
At 10 Minutes, AMRAP 5 Minutes:
3 Burpees
5 Pull-Ups
7 Box Jumps
At 15 Minutes, Complete:
1 Mile Run
WORKOUT OF THE DAY
For Load:
1 Hang Clean + 1 Clean (Touch-n-Go)
6 Rounds For Time:
5 Deadlifts (205/138)
10 Air Squats
2 Power Cleans
100 M Sprint
…rest 1 minute b/w rounds…
WOD AT HOME
4 Sets:
10 R-Arm DB Hammer Curls
10 R-Arm DB Strict Press
10 L-Arm DB Hammer Curl
10 L-Arm DB Strict Press
5 Rounds:
15 DB Goblet Squats
200 M Run
20 DB Hang Power Cleans (10/arm)
200 M Run
…rest 2 minutes b/w rounds…
WORKOUT OF THE DAY
AMRAP 21 Minutes:
1 Back Squat (1.5 x BW)
200 M Run
12 Push Ups
…rest 1 minute b/w rounds…
*Back Squats from the RACK
Time Trial:
1 Mile Bike
WOD AT HOME
Reverse Goblet Lunge:
4 x 10 (per leg)
Tabata (0:20w, 0:10r):
8 Cycles (per movement):
Sit-Ups
Up-and-Down Planks
Flutter Kicks
Side-Hops
*Alternate movements each interval
WORKOUT OF THE DAY
Time Trial:
500 M Row
Every 3 Minutes, For 21 Minutes:
1 Front Squat (AHAP)
1 Rope Climb
15 Seconds Max Distance Bike
*Front Squats from the RACK
WOD AT HOME
EMOM 5 Minutes:
5 Pull-Ups (or Pulls)
10 Push Ups
15 Air Squats
4 Rounds For Time:
400 M Run
50 Double-Unders
…rest 1:1…
WORKOUT OF THE DAY
For Time:
350 M Row
…rest 1 minute…
250 M Row
…rest 1 minute…
150 M Row
8 Rounds, Each For Time:
6/5 Bike Calories
10 Jumping Lunge
100 M Sprint
1 Rope Climb
20 Double-Unders
…rest 1 minute b/w rounds…
WOD AT HOME
EMOM 30 Minutes Alt. b/w:
1) 16 DB Hang Power Clean and Jerks (AHAP)(8/arm)
2) 200 M Sprint
