Deadlift 5-5-3-3-2-2

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps

*Build throughout, to a medium/heavy set of 2. Not a 2RM

Rest Day

Relax and spend time with your family & friends!

Getting a workout in? Post what you did! We’d love to see it.

At-Home WOD For America

1776 Reps For Time:
1000 Meter Run
257 Air Squats
230 Sit-ups
150 Lunges
139 Push-ups
* Break up reps however you’d like.

At-home 8 Round Friday

8 Rounds with 3 Minutes on the Clock:
200 Meter Run
10 Air Squats
8 Burpees
20 Bicycle Sit-ups
*Rest remainder of 3 minutes
*Score is total reps – 384 possible

A Fun, 8 Round Friday

8 Rounds with 3 Minutes on the Clock:
2 Squat Cleans @~70%
5 Box Jumps
8 Burpees
20 Bicycle Sit-ups
*Rest remainder of 3 minutes
*Score is total reps – 280 possible

At-Home EMOM

20 Minutes, Every Minute on the Minute Rotating Through:
15 V-ups
20/14 Push-ups
40 Jumping Jacks
15 Kettlebell Swings
*Only 1 movement each minute, then rest remainder of each minute
*Score is total reps – 450/420 possible

EMOM City!

20 Minute EMOM Rotating Through:
15 Toes-to-Bar
20/14 Push-ups
18/13 Calorie Row
15 Hang Power cleans (75/55) Rx+ (95/65)
*Rest remainder of each minute. If unable to complete work, cut back reps or scale movement.
*Score is total reps – (340/285) possible

3 Position Squat Snatch

5 Sets:
1 High Hang Squat Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

*Build throughout to a medium/heavy weight

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