Daily updates

Mobility: Couch Stretch – 60s each 

Activation:

AMRAP – 8 minutes for Quality

6 1-arm KB Swings (each)

:20s Hollow Hold

:30s Jump Ropes

6 Slow Squats

Strength: Back Squat

15 minutes to build to heavy set of 5 (6 sets total)

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 65%

3 x 5 @ 70%+

 

WOD: “Taco Bell”

RX

AMRAP 12:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

 

Fitness

AMRAP 12:

55 Single Unders

25 Air Squats

15 Kettlebell Swings (35/26)

 

SWEAT

AMRAP 12:

55 Single Unders

25 Air Squats

15 Kettlebell Swings (26/18)

WOD: “Boxed Out”

Teams of 2:

Partner 1 – Row Max Meters

Partner 2: 21 Hang Power Snatches + 21 Burpee Box Jumps

-Switch; other partner does 21’s-

then…

Partner 1 – Row Max Meters

Partner 2 – 15 Hang Power Snatches + 15 Burpee Box Jumps

-Switch; other partner does 15’s-

then…

Partner 1 – Row Max Meters

Partner 2 – 9 Hang Power Snatches + 9 Burpee Box Jumps

-Switch; other partner does 9’s-

 

Barbell: RX – (95/65) Fitness – (65/45) SWEAT – Stay

OPEN & PERFORMANCE

“Singled Out”

3 Rounds:

1:00 Wallballs (20/14)

1:00 Single Dumbbell Snatches (50/35)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (50/35)

1:00 Calorie Row

1:00 Rest

 

FITNESS

“Singled Out”

3 Rounds:

1:00 Wallballs (14/10)

1:00 Single Dumbbell Snatches (35/25)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (35/25)

1:00 Calorie Row

1:00 Rest

 

WOD: “Old MacDonald”

RX – FITNESS – SWEAT

Teams of 2

AMRAP 20:

Partner 1:

Bike Calories

Partner 2:

30 AbMat Sit-ups

200 Foot 1-arm Farmers Carry; 100’ each arm