Your workout of the day!
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat
-Rest 3:00-
REPEAT AMRAP!
AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge
(70/53)Rx+ | (53/35)* Rx
15/12 Calorie Bike/Row
18 Toe to Bar
*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.
CASH OUT
5:00 EZ Pedal on Bike
5 x 3 (21X1)*
*Use same weight across for each set of 3 from last week’s heavy building set of 5
EMOM x 14 MINUTES
MIN 1 — 14 Burpee Over Bar
MIN 2 — 10 Back Squat (155/105) Rx+ | (115/85)Rx
ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*
*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.
WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (95/65)Rx or (115/75)Rx+
FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/26)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/26)
100 Double Unders
400m Run
For Time:
150 Wall-Ball Shots, 20# / 14#
For Time: 30 Snatches, 135# / 95#
Rest at least 5 minutes between workouts. Does not matter which WOD is done first.
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers
*20/15 Cal Row at end of each round
*Mountain climbers are counted 1L / 1R = 1 Rep
CASH OUT
5:00 Flow Stretching
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20″)
*2 Burpees top of every minute, including 0:00
OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks
-Rest 1:30 between sets-
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run
AMRAP x 20 MINUTES
2-4-6-8 and so on…
Calories (Bike/Rower)
Devil’s Press (50/35)
Box Jump (30″/24″)
DB Front Squats (35/20)
*Devil’s Press is DB Burpee into Ground to Overhead.
*Step-down every rep on Box Jump.
