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WORKOUT OF THE DAY
Hang Power Clean:
Heavy 1
AMRAP 16 Minutes:
64 Double-Unders
5 Deadlifts (275/183)
16 Push Ups
WOD AT HOME
2 Sets For Time:
4 Rounds of:
8 Alt. DB Snatch (AHAP)
8 Tucks
…rest 1 minute…
4 Rounds of:
12 Alt. DB Hang Power Clean (AHAP)
8 Flutter Kicks (2 count)
…rest 1 minute…
*Each Flutter Kick rep is 1 kick per leg
WORKOUT OF THE DAY
EMOM 16 Minutes, Alt. b/w:
1) 2 Strict HSPU + 4 Kipping HSPU
2) 2 Strict Pull-Ups + 4 Kipping C2B Pull-Ups
AMRAP 14 Minutes:
200 M Run
6 S2OH (165/108)
9 TTB
WOD AT HOME
Every 3 Minutes, For 7 Sets:
10 Burpees Over DB/KB
20 DB/KB Russian Swings (AHAP)
Max Rep Alt. Lunges
…rest 2 minutes b/w sets…
WORKOUT OF THE DAY
Pause Back Squat:
6 x 2
*3 second pause
For Time:
1000/800 M Row
40 DB Thrusters (AHAP)(20/arm)
5 Legless Rope Climbs
WOD AT HOME
5 Sets:
10 DB/KB Bent-Over Rows (per arm)
10 DB/KB Curls (per arm)
For Time:
120 Double-Unders
30 DB Front Rack Lunges
30 V-Ups
30 Push Up + Pull Across
…rest 2 minutes…
30 Pull-Ups + Pull Across
30 V-Ups
30 DB Front Rack Lunges
120 Double-Unders
WORKOUT OF THE DAY
5 Rounds For Time:
21/15 Row Calories
15 Box Jump-Overs (24/20)
7-6-5-4-3 Cleans (AHAP)
…rest 2 minutes b/w rounds…
*Increase weight of Clean each round
WOD AT HOME
EMOM 10 Minutes:
1 Strict HSPU + 3 Kipping HSPU
AMRAP 15 Minutes:
(+1) Devils Press (AHAP)
(+2) Sit-Ups
*Devils Press is 1 rep per arm
WORKOUT OF THE DAY
Press:
6 x 2
4 Rounds For Time:
0.4/0.32 Mile Bike
50 Double-Unders
15 Wall Balls (20/14)
WOD AT HOME
5 Rounds, Each For Time:
40 Double-Unders or Side Hops over DB/KB
20 Stationary Lunges
15 Russian DB/KB Swings (AHAP)
…rest 2 minutes b/w rounds…
WORKOUT OF THE DAY
Pause Back Squat:
5-5-3-3
27-21-15-9 Reps For Time:
Row Calories
Russian KB Swings (AHAP)
Sit-Ups
Burpees-Over-KB
WOD AT HOME
2 Rounds For Time:
1-2-3-4-5-6-7-8-9-10 Reps of:
Single-Arm DB Power Clean
Single-Arm DB Push Jerk
Single-Arm DB Front Squat
Burpee-over-DB
**Alt. arms each set; i.e. set of 1 on R-Arm, set of 2 on L-Arm, and so on. If round 1 began on Right, begin Round 2 on Left arm.
WORKOUT OF THE DAY
For Load:
1 Hang Power Snatch + 1 Hang Snatch
Every 2:30, For 6 Sets:
1 Hang Snatch (155/103)
8 Lateral Burpees
10/8 Bike Calories
WOD AT HOME
AMRAP 30 Minutes:
0:10 L-Sit Hold (on ground)
0:20 HS Hold
0:30 Goblet Hold (odd object)
1:00 Squat Hold
