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WORKOUT OF THE DAY
EMOM 20 Minutes:
1 Back Squat (85-90% of 1 RM)
AMRAP 15 Minutes:
300 M Row
10 Box Jumps (30/24)
3 Rope Climbs
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 x 3 @ 90% of Heavy 1
3 Rounds For Time:
18 Goblet Squats (53/35)
15 Bar-Facing Burpees
12 TTB
9 Deadlift (225/153)
WOD AT HOME
3 Sets For Quality:
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
OHS:
2-2-2-2
4 Rounds For Time:
72 Double-Unders
36 Sit-Ups
12 C2B Pull-Ups
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
10 Rounds For Time:
1 Hang Clean (225/153)
100 M Sprint
1 Power Clean and Jerk
…rest 30 seconds b/w rounds…
For Time:
500 M Row
WOD AT HOME
5 Sets Not For Time:
30 Flutter Kicks (3 Count)
0:40 Wall Sit
8 Sets, Every 3 Minutes:
Every 90 Seconds:
0.25 M Road Bike
Max Rep Burpees
…rest 90 seconds…
WORKOUT OF THE DAY
5 Sets:
12 Barbell Bent-Over Rows
10 Tru Push Ups
4 Rounds For Time:
15/12 Bike Calories
0:30 Barbell Hold (225/153)
12 TTR
…rest 2 minutes b/w rounds…
WOD AT HOME
Every 3 Minutes, For 40 Minutes:
400 M Run
Alt. b/w No Jump Burpees and Push Ups
…rest 1 minute after each effort…
WORKOUT OF THE DAY
Bench Press:
3-2-2-1-1
3 Rounds For Time:
300 M Run
25 Air Squats
6 BMU
50 Unbroken Double-Unders
WOD AT HOME
For Time:
Run 1 Mile
…rest 2 minutes…
4 Minutes:
50 Double-Unders
25 Sit-Ups
…rest 1 minute…
Run 1 Mile
WORKOUT OF THE DAY
Strict C2B Pull-Ups:
6 x 1 @ 80-90% of BW
7 Rounds, Every 2:30 Minutes Complete:
1 Hang Snatch + 1 OHS (75% of BW)
6 Lateral Burpees
10/8 Bike Calories
WOD AT HOME
5 Rounds For Time:
10 x (2 Jumping Lunges + 1 Jump Squat)
25 Tucks
…rest 1 minute…
20 Up and Down Planks
40 Russian Twists
…rest 1 minute…
