W.O.D.

Home wod

In 20 minutes Run, ride or row as far as possible

Every 3 minutes complete 21 air squats (the workout starts with 21 squats)

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Home Workout

Every minute for as long as possible, complete:

30m shuttle run (15m up & back)

1 burpee (increase burpees by 1 rep each minute)

Example: 1st min= 1 burpee, 2nd min= 2 burpees and so on.

Home workout:

1600m run

2min rest

1200m run

2min rest

800m run

2min rest

400m run

Conditioning

5 x 1000m row (rest 5min between rounds)

Midline

3 minute amrap

GHD sit ups

Partner workout

10 rounds each (1 work, 1 rest)

300m row

50 double unders or 80 single skips

Strength

1. Every 2 minutes for 10 minutes (5 rounds)

3 hang power clean + 1 split jerk (build to a heavy set)

2. 4 x 6 Front squat (pause @ bottom of 6th rep for 10 sec)

Metcon

For time:

150 calorie row. Every 2minute complete 5 burpee box jumps.

Midline

For time:

75 GHD situps

Strength

1) 10min emom

1 Clean & Jerk (Build to a heavy single)

2) Back squat 3 x 12

3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)

Conditioning

2km row for time.

Strength

Bench press 4×15 (dumbells)

Deadlift 3×10

Hang power clean 4×4

Metcon

For time

50 cal row

50 KB thrusters 16-12kg

50 Toes to bar

Conditioning

5 rounds for time:

500m row

400m run

Strength/ mobility/ skill

30 Turkish get ups (light weight)

“MURPH”

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run