Squats/Hang Power Cleans
Warm-up 5-10 min of cardio Run or Row Jump rope Movement Prep Workout of the Day 2 Rounds (3 Rounds) 40 Squats 20 Hang Power Cleans (95/65)
W.O.D.
“Annie”
Warm-up 5-10 min of cardio Run or Row Jump rope **Movement Prep Workout of the Day “Annie” 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up
Happy Birthday Marcia!
Warm-up Dynamic Butt Kicks 100ft Inch Worms x10 4 Rounds 5 Box Jumps 5 V-ups 5 Burpees Workout of the Day Marcia’s bday WOD Can be done regular, advanced or partner BUY IN: 1 rope climb/3 assisted rope climbs (Partner does plank hold while other partner completes rope climb, then switch) 9- rounds of 6-burpees …
Row/DB Thrusters
Strength Push Jerk: 3-3-2-2-1-1 Warm-up Dynamic Walking Quad Stretch 100ft Toe grab squat to stand x10 40 MTN climbers 20 OH squats w/ PVC 10 box jumps Workout of the Day 21-15-9 DB Thrusters (adv. 21-18-15-12-9-6-3) 42-30-18 Calorie Row (adv. 42-36-20-24-18-12-6)
Double Unders/Deadlifts/Pull-ups
Warm-up Dynamic Karaoke 100ft Figure Four x10 ea. leg 4 rounds 1 Rope climb (3 assisted) 8 Wall Ball Workout of the Day AMRAP 15 min. 30 Double Unders 15 Deadlifts (185/125) 10 Pull-ups
Man-makers/DB Step-ups/Shuttle Run
Strength Hang squat snatch 3-3-3-3-3-3-3 reps Warm-up Dynamic Groiners x10 (5 each leg, hold :30) PVC passthroughs Row 3 Minutes 2 Rounds 10 Med Ball Cleans 20 Floor wipers (no weight) – https://www.youtube.com/watch?v=WUU0MVoszJc Workout of the Day Shuttle Run 10 Dumbbell Man-Makers (40/25) 20 Box Step-Ups w/ DB’s (24”/20” – 40/25) Shuttle Run 15 Dumbbell …
Push-ups/HPC’s/Push Press/KtoE
Warm-up Dynamic PVC band stretch Walking knee hugs 100ft 2 Rounds 20 double unders 15 jumping lunges 10 push-ups Workout of the Day AMRAP 7 min. 2, 4, 6, 8, 10…etc. reps of Deficit Push Ups (HSPU) Hang Power Cleans (95/65) Rest 2 minutes AMRAP 7 min. 2, 4, 6, 8, 10…etc. reps of Push …
KB Snatch/Thruster/Burpee
Warm-up Dynamic Workout of the Day 14:00 AMRAP 1 alternating KB Snatch (53/35) 1 Thruster (95/65) 1 Bar Facing Burpee 2 of each, 3, 4, 5…until 14 min. is up.
Deadlift/Run/”Cindy”
Strength Find 1 RM Overhead Squat Warm-up Dynamic Workout of the Day 3 rounds: 5 Deadlifts (225/155) 400m Run 3 rounds of “Cindy”= 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Goblet Squats/Box Jumps/Wall Ball/KBS/D.U.’s/M. Climbers
Warm-up Dynamic Workout of the Day 5 Minute AMRAP: 5 Goblet Squats 5 Box jumps (box jump overs 24/20) *Rest 2 Minutes 5 Minute AMRAP: 10 Wall Ball (2 for 1) 10 Russian KB swings (62/44) *Rest 2 Minutes 5 Minute AMRAP: 15 Double Unders 15 Mountain Climbers
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