Workout Of The Day

Strength:
Shoulder Press:
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3 reps + @ 90%

3 Rounds for Time:
30/22 Calories on the Assault Bike or 43/30 Calories on the Rower
10 Hang Power Snatch (70-75%)
Time Cap: 16 Minutes

Home WOD

Active Recovery Day
30 minute walk/jog or 30 minute mobility of your choice!

:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks or Double Unders
1:00 Step Back Lunges
1:00 Jumping Air Squats
1:00 Hand Release Push Ups
-No Rest B/T Sets-

***Feel free to spend more time in any pose/stretch that you want!

Workout Of The Day

Clean and Jerk:
On the 1:00 x 10 Rounds
2 Clean and Jerks @75% (singles)

12 Minutes AMRAP:
20 Bear Hug Squats (9/6)
20 V-Ups

Home WOD

Warm-up:
10m walk on toes
10m walk on toes backwards
10m walk on heels
10m walk feet turned out
10m walk feet turned in
10m walking lunges – arms locked out overhead
10m walking lunges – torso twist towards forward leg
10m butt kickers
10m high knees
10m bear crawl forward
10m bear crawl backward
10m lunge forward
10m lunge backward
Then,
1 Round:
10 Alternating Reverse Lunges
0:30 Single Arm Overhead Dumbbell Hold (each arm) or Side Plank Hold (each side)

Bodyweight Version:
For Time:
800m Run
Then, 4 Rounds of:
30 Alternating Reverse Lunges
15 Hand Release Push-Ups

Equipment Version:
For Time:
800m Run
Then, 4 Rounds of:
10 Double Dumbbell Reverse Lunges
10 Double Dumbbell Shoulder to Overhead

Accessory:
3 Rounds:
15/15 Bent Over Dumbbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)