Strength
3×5 Tempo Back Squat (2121)
building
(stay light if you did Murph Saturday)
Metcon
FOR TIME
800m Run
40 Wall Balls (20/14)
40 Slam Balls (30/20)
40 Walking Lunges
400m Run
20 Wall Balls
20 Slam Balls
20 Walking Lunges
At Home
WARM-UP 1:00 Cardio Choice
into… AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
STRENGTH
4 SETS ON A 12:00 CLOCK
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters
FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-
COOL DOWN/FINISHER
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists
Mobility
Warm-Up
2:00 Cardio
:30 Rest
:30 Jumping Jacks
:30 Alt Samson Stretches
:30 Rest
:30 Single DB Swings
:30 High Knees
Strength
3 rounds
10 DB Push Press w/ slow lower
7/7 DB Forward Lunges
Workout
3 sets
AMRAP x 4 minutes
15 Single Arm DB Push Press Left
15 Single Arm DB Push Press Right
10 Single Arm DB Up Down Left
10 Single Arm DB Up Down Right
Max Single DB Lunges in remaining time
Rest 1:00 b/t Sets
At Home Workout
Warm-up
1:00 Cardio
20 Sit-ups
40 Mountain Climbers
80 Single Unders
AMRAP x 5 minutes
50 Mountain Climbers
50 Flutter Kicks
10:00 clock
2:00 Cardio
2:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock
Rest 2:00
8:00 clock
1:00 Cardio
1:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock
Mobility
At Home Workout
Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
Min 1 – :45 Single DB Press
Min 2 – :45 Single DB Front Squats
Push x Pull Strength
EMOM x 10 Minutes
Min 1 – :50 Max Slow DB Renegade Row (row in plank position)
Min 2 – :50 Max 3 Air Squats + Tall Jumps
Push x Pull Workout
EMOM x 15 Minutes
Min 1 – :50 Max Single DB Front Squat
Min 2 – :50 Max DB Slides
Min 3 – :50 Max Burpees over DB
Mobility
At Home Workout
Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
10 Single DB Russian Swings + Max Sit-Ups
Strength
3 Sets in 10:00
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs
Metcon
EMOM x 5 Minutes
:45 Max Up-Downs
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Hang Power Clean
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Renegade Row
Mobility