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WORKOUT OF THE DAY
Hang Power Clean:
1-1-1-1-1
“Running DT”
5 Rounds For Time:
200 M Run
12 Deadlift (^ weight each round)
9 Hang Power Clean
6 Push Jerk
…rest 1 minute b/w rounds…
WOD AT HOME
5 Rounds For Time:
10 Single-Arm DB Curtis P’s (5/arm)
200 M Run
15 Lateral Burpees-over-DB
200 Run
…rest 1 minute b/w rounds…
*Curtis P – 1 Power Clean + 1 L-Leg Lunge + 1 R-Leg Lunge + 1 Push Press
WORKOUT OF THE DAY
EMOM 12 Minutes:
1 Push Jerk
3 Rounds For Time:
15 TTB
75 Double-Unders
0.3/0.24 M Bike
750/600 M Row (-250/200)
…rest 2 minutes b/w rounds…
WOD AT HOME
For Time:
Accumulate:
2 Minutes – Bottom of Squat
1 Minute – R-Side Plank Hold
1 MInute – L-Side Plank Hold
30 Seconds – L-Sit
5 Rounds For Time:
30 Alternating Reverse Lunges
200 M Run
20 Russian Twists
0.25 MIle Road Bike
WORKOUT OF THE DAY
5 Rounds, Each For Time:
5 Back Squats (AHAP)(from Rack)
…rest 30 seconds…
400 M Run
…rest 30 seconds…
12 C2B Pull-Ups
…rest 2 minutes…
WOD AT HOME
Every 6 Minutes, For 30 Minutes:
400 M Run
25 Push-Ups
20 Tucks
15 DB Curls (per arm)
10 DB Strict Press (per arm)
WORKOUT OF THE DAY
For Time:
500/400 M Row
25/20 Bike Calories
For Time:
4 Cycles:
50 Double-Unders
20 TTR
…immediately into…
400 M Run
30 Slam Balls (40/30)
400 M Run
WOD AT HOME
AMRAP 25 Minutes:
10 Curtis P’s
15 Burpees-Over-Object
10 Bent-Over Rows
*Curtis P – 1 Power Clean + 1 L-Leg Lunge + 1 R-Leg Lunge + 1 Push Press
WORKOUT OF THE DAY
Back Squat:
1 x 10
“Air Force’d Run”
For Time:
400 M Run
20 Thrusters (95/63)
400 M Run
20 Muscle Cleans
400 M Run
20 Push Jerks
400 M Run
20 OHS
400 M Run
20 Front Squats
…rest 1 minute after each couplet…
WOD AT HOME
For Time:
800 M Run
21 Bicep Curls
75 Weighted Sit-Ups
21 Bicep Curls
800 M Run
*Curls – 7 Reps: bottom to halfway up, 7 Reps: halfway up to top, 7 Reps: full curls
WORKOUT OF THE DAY
Every 6 Minutes, For 30 Minutes:
In 1 Minute:
200 M Sprint
…rest 1 minute…
At the 2 Minute Mark:
12 Deadlifts (Heavy, but Unbroken)
12 Bench Press (Heavy, but Unbroken)
WOD AT HOME
5 Rounds For Time:
20 Push Ups
30 Shoulder Shrugs (15/arm)
200 M Farmer Carry
200 M Run
…rest 1 minute b/w rounds…
WORKOUT OF THE DAY
Tabata:
8 Cycles: 0:20 work, 0:10 rest (alt. b/w):
Double-Unders
Sit-Ups
7 Rounds For Time:
3 Thrusters (135/93)
5 C2B Pull-Ups
7 Lateral Burpees
9 Deadlifts
0.3/0.24 Mile Bike
WOD AT HOME
5 Rounds For Time:
20 DB Step-Ups
20 DB Hang Power Clean and Jerk (10/arm)
…rest 2 minutes b/w rounds…
Buy-Out:
Max Rep Push Ups
