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WORKOUT OF THE DAY
Weighted Push Up:
2-2-2-1-1-1
5 Rounds For Time:
0.35/0.28 Mile Bike
35 Double-Unders
8 Alt. Devils Cleans (AHAP)(4/arm)
WOD AT HOME
5 Rounds For Time and Max Reps:
1 Minute: Max Double-Unders
8 Hand Release Push Ups
16 Up and Down Planks
32 Flutter Kicks (3 count)
WORKOUT OF THE DAY
EMOM 14 Minutes:
Minutes 1-7: 2 Hang Power Cleans (knee) @ 65-70% of 1 RM
Minutes 8-14: 1 Hang Clean (knee) @ 75-80% of 1 RM Clean
AMRAP 17 Minutes:
15 Pulls on the Rower (for calories)
200 M Run
10 M HS Walk -or- 2 Wall Walks
WOD AT HOME
Death By:
6 DB Deadlifts (AHAP)
(+1) 1 Burpee
…then…
4 Rounds of:
6 DB Deadlifts
# of Burpees in Failed Minute
WORKOUT OF THE DAY
Front Squat:
4-4-3-3-3 @ 73-78% of 1 RM
4 Rounds For Time:
5 BMU
7 Push Jerk (75% of BW)
12/10 Bike Calories
…rest 2 minutes b/w rounds…
WOD AT HOME
8 x AMRAP 2 Minutes:
12 Jump Squats
10 No Jump Burpees
2 Wall Walks
…rest 1 minute b/w rounds…
WORKOUT OF THE DAY
For Load:
1 Hang Power Snatch (knee) + 1 Hang Snatch (knee) + 1 OHS
7 Rounds, Each For Time:
1 Snatch (AHAP)
150 M Run
1 Rope Climb -or- 5 TTR
…rest 1 minute b/w rounds…
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:
3-3-3-3-3
AMRAP 16 Minutes:
1 Deadlift (AHAP)
7/5 Bike Calories
2 BMU
…rest 1 minute b/w rounds…
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
Row (Negatives):
4 x 300 M
*Rest 2 minutes b/w efforts
40-30-20 Reps For Time:
Wall Balls (20/14)
Run
Box Jump-Overs (24/20)
*Run: 400, 300, 200 M
WOD AT HOME
3 Rounds For Time:
2 Mile Road Bike
40 Tucks
40 Weighted Reverse Lunges
40 No Jump Burpees
WORKOUT OF THE DAY
Front Squat:
5-5-4-4-4 @ 70-75% of 1 RM
AMRAP 15 Minutes:
5 C2B Pull-Ups
7 Hang Power Cleans (135/93)
9/7 Bike Calories
…rest 1:1 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
