STRENGTH BACK SQUATS EMOM 10 1 BACK SQUAT (BUILD TO A HEAVY SINGLE FOR THE DAY) EVERY 90 SEC X3 (5 MINS) 3 REPS @ 75% OF TODAY’S BEST SINGLE WORKOUT OF THE DAY FOR TIME 50 DOUBLE UNDERS – THEN – 21 – 15 – 9 ALT DB HANG SQUAT CLEANS T2B / KNEES…
Father’s Day Special: Here’s a little bit of cardio… A little bit of chest… A little bit of triceps… A little bit of core… There is no rest between sections, so as soon as you finish a section, move right on to the next one! 35min. to finish… 10 Cal Bike – 200m Run 10…
PARTNER WOD AMRAP 20 (SPLIT) 60 – 40 – 20 CALS BURPEE BOX JUMPOVERS ALT DB SNATCHES (FLOOR) 400M PARTNER RUN AFTER EACH SET – REST 4 MINS AMRAP 10 (ALT RDS) 40 DOUBLES UNDERS / 60 SINGLE UNDERS 10 ALT DB CLEAN & JERKS (HANG)
STRENGTH FRONT SQUAT / BACK SQUAT (20 MINS) EVERY 2 MINS X5 (10 MINS) 4 FRONT SQUATS @65-75% + 1 PAUSE FRONT SQUAT (LAST REP) EVERY 2:15 MINS X3 (7 MINS) 5 BACK SQUATS @50-60% + 10/7 CAL BIKE SPRINT WORKOUT OF THE DAY FOR TIME 50 POWER CLEANS @ 165/105 * EVERY 90 SEC…
PUMP PARTY 200M FARMERS CARRY 50 / 40 CALS INTO – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 BENCH PRESS @165/85 BENTOVER ROWS @135/85 INTO – 50 / 40 CALS 200M FARMERS CARRY _______ Core: 8 sets: 20 Seconds On, 10 Seconds Off…
STRENGTH DEADLIFTS EVERY 2 MINS X 6 (12 MINS) 1.1.1 DEADLIFTS (3 SINGLES) + 6 BOX JUMPS * BUILDING TO 3 HEAVY SINGLES FOR THE DAY WORKOUT OF THE DAY EMOM 20 M1: 15/12 ROW CALS M2: 8 – 10 DB BOX STEPOVERS M3: 125M SKI M4: 12 PULL UPS/ BANDS/ RR (10 C2B) M5:…
STRENGTH SHOULDER WORK EVERY 2:30 X5 4 BAMBOO STRICT PRESS + 6 ALT DB SEESAW PRESS + 50’ OH CARRY WORKOUT OF THE DAY AMRAP 15 300M RUN 22 TOE 2 BARS 11 POWER SNATCHES @95/65
STRENGTH BACK SQUATS / FRONT SQUATS (20 MINS) EVERY 2 MINS X5 (10 MINS) 4 BACK SQUATS @65-75% + 1 PAUSE BACK SQUAT (LAST REP) EVERY 2:15 MINS X3 (7 MINS) 5 FRONT SQUATS @50-60% + 10/7 CAL BIKE SPRINT THEN…. WORKOUT OF THE DAY FOR TIME (12 MIN HARD CAP) 2 ROUNDS 150 DOUBLES…
20:00 amrap 15 ring row 50 sit ups 15 cal machine 50 sit ups 15 heavy kbs Then…, 4 Rounds GIANT SETS 10 Barbell Bench Press 10 Double DB Bench Press 15 Hex Press- squeeze DBs together 10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl rest 1min
PARTNER WOD MADNESS AMRAP 17 (ALT RDS) 3 DEVIL PRESS @50/35 3 BURPEE GET OVERS 3 WALL WALKS REST 4 MINS AMRAP 17 (SPLIT WORK) 50/40 CALS 50 ALT DB SPLIT CLEAN & JERKS 50 T2B / KNEE RAISES 50 SYNCHRO AIR SQUATS 50 WALL BALLS
