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WORKOUT OF THE DAY
For Time:
10-9-8-7 Reps of:
Hang Muscle Clean (AHAP)
6-5-4-3 Reps of:
Hang Power Clean (AHAP)
2-1 Reps of:
Hang Clean (AHAP)
*Before each set of Clean (10,9…2,1): 100 M Sprint, 7 Push Ups
…rest 5 minutes…
30 Seconds Max Bike Calories
WOD AT HOME
In 10 Minutes, Complete:
40 Alt. DB Snatch (AHAP)
40 Pull-Ups (or pulls)
40 Box Jump-Overs
…rest remainder of 10 Minutes…
At 10 Minutes – AMRAP 5 Minutes:
3 Burpees
5 Pull-Ups
7 Box Jumps
At 15 Minutes, Complete:
1 Mile Run
WORKOUT OF THE DAY
6 Rounds, Each For Time:
200 M Row
…rest approx. 2 minutes b/w rounds…
Superset:
5 Sets:
20 Alt. DB Hammer Curls
10 Liu-Flys
10 TTR
20 M HS Walk
WOD AT HOME
4 Sets:
10 R-Arm DB Hammer Curls
10 R-Arm DB Strict Press
10 L-Arm DB Hammer Curl
10 L-Arm DB Strict Press
5 Rounds For Time:
15 DB Goblet Squats
200 M Run
20 DB Hang Power Cleans (10/arm)
200 M Run
…rest 2 minutes b/w rounds…
WORKOUT OF THE DAY
Front Squat:
1-1-1-1-1-1
For Time:
400 M Sprint
13 Front Squats (60% of Heavy 1)
0.5/0.4 Mile Bike Sprint
WOD AT HOME
Reverse Goblet Lunge:
4 x 10 (per leg)
*Do 1 leg, then the other
Tabata (0:20w, 0:10r):
8 Cycles (per movement):
Sit-Ups
Up-and-Down Planks
Flutter Kicks
Side-Hops
*Alt. movements each interval
WORKOUT OF THE DAY
Hang Muscle Snatch:
3-3-3-3-3-3
10 Rounds For Time:
5 Deadlift (205/138)
3 HSPU
1 Bar Muscle-Up
WOD AT HOME
EMOM 5 Minutes:
5 Pull-Ups (or Pulls)
10 Push Ups
15 Air Squats
4 Rounds For Time:
400 M Run
50 Double-Unders
…rest 1:1…
WORKOUT OF THE DAY
Back Squat:
6 x 1
For Time:
3 Rounds of:
50 Double-Unders
10 DB S2OH (AHAP)
…rest 1 minute…
3 Rounds of:
12/10 Row Calories
10 DB S2OH
*Alt. arms each round
WOD AT HOME
EMOM 30 Minutes, Alt. b/w:
1) 16 DB Hang Power Clean and Jerks (AHAP)(8/arm)
2) 200 M Sprint
WORKOUT OF THE DAY
6 Sets:
1 Strict Press + 3 Push Press (w/2 second pause in Dip):
10 Rounds For Time:
100 M Sprint
1 Rope Climb
(-1) 10 Lateral Burpees
…rest 30 seconds b/w rounds…
WOD AT HOME
5 Rounds:
Against a 5 Minute Clock:
400 M Run
…then…
Max Reps:
7 DB Power Cleans
5 DB Front Squats
3 DB Jerks
WORKOUT OF THE DAY
Deadlift:
1-1-1
2 x 6 (70% of heavy 1)
AMRAP 17 Minutes:
10 M HS Walk -or- 2 Wall Walks
8 Stationary Alt. Reverse Lunge (40/30)
6 Slam Balls
…rest 30 seconds b/w rounds…
WOD AT HOME
For Time and Max Reps:
Max Rep Push Ups
30 Russian Twists
3 Rounds For Time:
400 M Run
20 DB OH Stationary Lunges (10/arm)
15 V-Ups
