Strength
Overhead Squat
Build To a Heavy Single
WOD
"T-Mobile"
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats 95#/65#
15 Deadlifts 95#/65#
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Home Workout
"Deck of Cards"
Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches
(No Equipment)
Spades: Odd-Object Zercher Squats
Clubs: Odd-Object to Shoulder
Hearts: Sit-ups
Diamonds: Burpees
WOD
"Loose Cannon"
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups
Rest 2 Minutes Between Rounds
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Home Workout
"Cindu"
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders
(No Equipment)
AMRAP 20:
15 Odd-Object Rows
15 Push-ups
15 Air Squat Hops (Over Pack)
WOD
"Dirty 30"
For Time:
30 Box Jumps 24"/20"
30 Chest to Bar Pull-ups
30 Kettlebell Swings 55#/35#
30 Front Squats 115#/85#
30 Toes to Bar
30 Push Press 115#/85#
30 Deadlifts 115#/85#
30 Wallballs 20#/14#
30 Burpees
30 Double Unders
=======================
Home Workout
"Three-Peat"
3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters
*On all dumbbell movements, alternate hands every 5 repetitions
(No Equipment)
3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters
WOD
"TripAdvisor"
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans 95#/65#
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans 135#/95#
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans 165#/115#
21 Double Unders
=============================
Home Workout
"Gravity"
5 Rounds For Time:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees
(sub 120 singles for 80 double unders)
