4 Rounds for Quality:
5 (per leg) Single-Leg Kb Deadlift
5 Kb Swings, Russian or American
*Increase weight per round if able.
12 Minute AMRAP:
12 DB Front Rack Walking Lunge (30/20)
12 Sit-ups
12 Burpees
12 DB Push Press (30/20)
Endurance WOD (7:45am)
“Emily”
Complete 10 Rounds for Time:
30 Double Unders
15 Pull-ups
30 Squats
100 meter Sprint
*Rest 2 Minutes
(50 Minute Time Cap)
Community WOD (10:00am)
20 Minute AMRAP:
30 Double Unders or 60 Singles
10 Pull-ups or Ring Rows
15 Sit-ups
20 Squats
100 meter Sprint
Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
Option #2:
Complete 2 Rounds for Time:
800 meter Run
60 Db Box (24/20) Step-ups, alternating legs (30/20)
40 Russian Kb Swings (70/50)
20 V-ups
Dessert: Plank Tabata, any style
Power Clean
4 x 8 Unbroken
*Increase weight each round. Rest as needed. Focus on technique.
12 Minute EMOM:
Even Minutes: 2 Squat Cleans (185/125)
Odd Minutes: 40 Double Unders
Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.
Option #2:
Run Workout from Main site
Complete for Time:
400 meter Run
Rest 1 minute
800 meter Run
Rest 2 minutes
1200 meter Run
Rest 3 minutes
1600 meter Run
Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.
Option #2:
25-20-15-10-5
Calorie Row
Push-ups
Box Jumps (24/20)
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.
Accessory Work
3 Sets of:
10 Hollow Rocks
10 Supermans
10 Strict Pull-ups/Ring Rows
Endurance WOD (7:45am)
Cash In: 400 meter Kb Goblet Carry (45/35)
Then, 25 Minute AMRAP:
100 meter Run
10 Kb Sumo Deadlift High Pulls (45/35)
10 Goblet Squats (45/35)
10 Burpees
10 Box Jumps (24/20)
Cash Out: 400 meter Kb Goblet Carry (45/35)
Community WOD (10:00am)
Cash In: 200 meter Kb Goblet Carry
Then, 12 Minute AMRAP:
100 meter Run
5 Kb SDHP
5 Goblet Squats
5 Burpees
5 Box Jumps
Cash Out: 200 meter Kb Goblet Carry
“DT”
Complete 5 Rounds for Time:
12 Deadlift (155/110)
9 Hang Power Clean (155/110)
6 Push Jerk (155110)
Core Superset
Complete 3 Rounds of:
10 Barbell Roll-outs
10 Weighted Glute Bridges
Run an aerobic mile as a warm-up
30-20-10
Straight-leg Abmat Sit-ups
Toes to Bar
Wall Ball Shots (20/14)