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WORKOUT OF THE DAY
6 Intervals:
In 4 Minutes Complete:
1 Power Clean and Jerk (225/153)
200 M Sprint
1 Power Clean and Jerk
10 Burpee Box Jump-Overs (24/20)
1 Power Clean and Jerk
10/8 Bike Calories
…rest 2 minutes…
WOD AT HOME
Every 4 Minutes, For 32 Minutes:
400 M Run/Row
20 KB Swings (choose load)
*Sub Run/Row with 0.5 Mile Road Bike
WORKOUT OF THE DAY
Bulgarian Split Squats:
5 x 10 (each leg)
Every 4 Minutes, For 20 Minutes:
3 Rope Climbs
12/10 Row Calories
15 Push Ups
18 Wall Balls (20/14)
WOD AT HOME
In 20 Minutes:
6K Road Bike
-or-
5K Row
-or-
5K Run
Buy-Out:
30 Push Ups
100 Sit-Ups
30 Push Ups
WORKOUT OF THE DAY
Barbells For Boobs 2020 Workout
In a Team of 3, Complete 3 Rounds For Time:
Partner 1: 10 Power Clean and Jerks (135/93)(95/63)
Partner 2: 10 Power Snatch (135/93)(95/63)
Partner 3: 15 Thrusters (95/63)(75/53), 15 Pull-Ups
*Surprise Day of the Workout
WOD AT HOME
For Time:
Run Hard For 2:00
Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30
Run Back to Your House
50 Double-Unders
20 Burpees
Run Hard for 1:00
Run Back to Your House
50 Double-Unders
10 Burpees
Buy-Out:
Accumulate 4 Minutes in Side Plank
*Alt. sides every 30 seconds
WORKOUT OF THE DAY
6 Sets:
In 3 Minutes Complete:
200 M Sprint
3 Deadlifts (AHAP)
100 M Sprint
6 Lateral Burpees
Max Rep Double-Unders
…rest 3 minutes…
WOD AT HOME
5 Rounds, Each For Time:
20 DB Snatch (AHAP)
30 Push Ups
40 Sit-Ups
50 Air Squats
…rest 3 minutes b/w rounds…
WORKOUT OF THE DAY
Bench Press:
3 x 3
3 x 1
AMRAP 12 Minutes:
100 M Sprint
5 HSPU
6 Box Jump-Overs (30/24)
WOD AT HOME
AMRAP 30 Minutes:
1:00 Max Double-Unders
4 Rounds:
12 Jumping Lunges
6 HSPU
WORKOUT OF THE DAY
Front Squat:
1-1-1-1-1-1
3 Rounds, Each For Time and Max Distance:
15 Thrusters (75/53)
1:00 Max Meter Row
10 C2B Pull-Ups
…rest 3 minutes…
WOD AT HOME
AMRAP 30 Minutes:
400 M Run
0:30 Single-Leg Glute Bridge Hold (alt. legs each round)
1:00 Farmer Carry Hold
…rest 1 minute b/w rounds…
WORKOUT OF THE DAY
Every 3 Minutes, For 6 Minutes:
5 Power Snatch
EMOM 9 Minutes:
1 Hang Snatch
Every 5 Minutes, For 15 Minutes:
11 Power Snatch (95/63)
0.5/0.4 Mile Bike
WOD AT HOME
5 Rounds Not For Time:
12 Up-and-Down Planks
0:30 Wall Sit
AMRAP 25 Minutes:
200 M Run
30 Flutter Kicks (3 count)
10 Back Extensions
