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WORKOUT OF THE DAY
Strict Pull-Ups:
4 x 5
Reverse Flys:
4 x 12
5 Rounds, Each For Time:
400 M Row
10 Bench Press (155/103)
…rest 2 minutes b/w rounds…
WOD AT HOME
Every 3 Minutes, For 40 Minutes:
400 M Run
Max Rep No-Jump Burpees/Push Ups
…rest 1 minute b/w efforts…
*Alt. b/w No Jump Burpees and Push Ups
WORKOUT OF THE DAY
Front Squat:
1 x 7 @ 70% of 1 RM
6 x 1 @ 80% of 1 RM
3 Rounds For Time:
11 Muscle Snatch (75/53)
100 M Run
40 Double-Unders
100 M Run
11 Deficit HSPU (45#)
WOD AT HOME
For Time:
Run 1 Mile
…rest 2 minutes…
4 Rounds:
50 Double-Unders
25 Sit-Ups
…rest 1 minute after each round…
Run 1 Mile
WORKOUT OF THE DAY
12 Year Anniversary Workout
For Time w/a Partner:
Accumulate 12 Miles of Run + Row + Bike
46 Burpees (Each)
113 Double-Unders (Each)
36 Bar-Muscle-Ups (Combined)
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…
WORKOUT OF THE DAY
Deadlift:
3-3-3-3-3-3
6 Rounds For Time:
1 Rope Climb
5 Curtis P’s (75/53)
10/8 Row Calories
1 Rope Climb
…rest 1 minute b/w rounds…
WOD AT HOME
10 Rounds For Time:
30 Double-Unders
15 DB Bent-Over Rows
3 Wall Walks
100 M Sprint
…rest 90 seconds b/w rounds…
WORKOUT OF THE DAY
Back Squat:
1 x 7 @ 70% of 1 RM
6 x 1 @ 80% of 1 RM
AMRAP 16 Minutes:
20 Dumbbell Deadlift (AHAP)
16 DB Front Rack Lunges
12 DB Push Ups
200 M Run
…rest 1 minute b/w rounds…
WOD AT HOME
5 Rounds For Max Reps:
1 Minute: Max Rep Russian KB/DB Swings
1 Minute: Wall Sit
1 Minute: Max Rep Walking Lunges
1 Minute: Run 200 M
1 Minute: Max Rep Sit Ups
1 Minute: Rest
WORKOUT OF THE DAY
Clean and Jerk:
8 x 1 @ 80% of 1 RM
5 Rounds For Time:
7 Hang Power Cleans (155/103)
8 Ring Dips
11/9 Bike Calories
WOD AT HOME
Every 2 Minutes, For As Long As You Can Go:
200 M Run
4 Push Ups
7 Burpees
11 Air Squats
WORKOUT OF THE DAY
Bench Press:
5-5-5-5
Every 4 Minutes, For 16 Minutes:
11 Goblet Squats (AHAP)
11 Russian KB Swings
11 Box Jump-Overs (30/24)
11 TTR
11 Burpees
WOD AT HOME
For Time:
2 Mile Burden Walk/Jog
4 Rounds For Time:
12 Power Snatch (95/63)
400 M Run
