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WORKOUT OF THE DAY
Pause Back Squat:
3-3-3-3-3
*3 Seconds at the bottom of each squat
Every 4 Minutes, For 16 Minutes:
10 Burpee Box Jump-Overs (30/24)
0:30 Max Bike Calories
WOD AT HOME
4 Rounds, Each For Time:
20 DB Push Jerks (AHAP)
20 Box Jumps (AHAP)
20 DB Bent-Over Rows
20 Box Jump-Overs
…rest as needed b/w rounds…
WORKOUT OF THE DAY
EMOM 16 Minutes, Alt. b/w:
1 Hang Power Snatch
1 Hang Snatch
AMRAP 14 Minutes:
1 Hang Power Snatch + 1 Hang Snatch + 1 OHS (145/98)
…rest 15 seconds…
9 HSPU
…rest 15 seconds…
WOD AT HOME
4 Rounds For Time:
40 Sit-Ups
20 DB Deadlifts (AHAP)
25 Push-Ups + Shoulder Taps
WORKOUT OF THE DAY
Bench Press:
5-5-5-5
AMRAP 20 Minutes:
10 Push Ups
20 Slam Balls (40/30)
30 Sit-Ups
40 Stationary Reverse Lunge
0.5/0.4 Mile Bike
WOD AT HOME
Every 5 Minutes, For 25 Minutes:
50 Double-Unders
20 Alt. DB Snatch (AHAP)
20 Wall Balls (AHAP)
WORKOUT OF THE DAY
Pause Front Squat:
3-3-3-3-3
*3 Seconds at the bottom of squat
3 Sets:
1 Minute: Max Double-Unders
…rest 2 minutes…
20 Pulls on Rower: Max Calories
…rest 2 minutes…
WOD AT HOME
7 x AMRAP 4 Minutes:
3 Wall Walks
20 Goblet Hold Walking Lunges (AHAP)
10 Air Squats
…rest 2 minutes b/w AMRAPs…
WORKOUT OF THE DAY
EMOM 16 Minutes, Alt. b/w:
1 Hang Power Clean
1 Hang Clean
For Time:
400/350 M Row
35 Wall Balls (20/14)(12′)
400/350 M Row
45 TTB
400/350 M Row
55 KB Swings (53/35)
400/350 M Row
WOD AT HOME
10-9-8-7-6-5-4-3-2-1 Reps For Time:
DB Power Clean
DB Jerk
DB Squat
Burpee-Over-DB
WORKOUT OF THE DAY
Superset:
Barbells Curls:
3 x 10
Ring Push Ups:
3 x 10
3 Rounds, Each For Time:
60 Unbroken Double-Unders
18 Up and Down Planks
15/12 Bike Calories
…rest as needed b/w rounds…
WOD AT HOME
EMOM 20 Minutes, Alt. b/w:
1) 20 Double-Unders
12 R-Arm DB Hang Power Snatch
2) 20 Double-Unders
12 L-Arm DB Hang Power Snatch
WORKOUT OF THE DAY
Row:
5 x 200 M
*Rest 1:1
6 x AMRAP 2 Minutes:
2 Hang Power Clean (115/83)
4 Push Press
2 Hang Power Clean
8 lateral Burpees
…rest 1 minute b/w AMRAPs…
WOD AT HOME
8 Rounds For Time:
12 DB Push Press
14 Goblet Squats
12 Box Jump-Overs
