02.12.2020

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)

01.12.2020

Workout Of The Day

Strength:
4×8/8 Bulgarian Split Squats

5 Sets:
2:00 AMRAP:
75 Double Unders
Max Effort Push-Ups
Rest 1:00 between Sets

Home WOD

Warm-up:
5:00 Clock:
8 Alternating Lunge Elbow to the Floor
8 Air Squats
30 Alternating Flutter Kicks

Bodyweight Version:
2 Sets:
40-30-20-10
Alternating Leg V-Ups
Air Squats
Rest 2:00 between Sets
Time Cap each Set 8:00

Equipment Version:
2 Sets:
40-30-20-10
Alternating Leg V-Ups
20-15-10-5
Goblet Squats
Rest 2:00 between Sets

Accessory:
3 Rounds:
10/10 Bulgarian Split Squats
20 Glute Bridges (2 sec pause at the top)
1:00 Wall Sit Hold