Workout of the Day

#recharge week day 1 Every 4:00 for 16:00 50/40 Calorie Row (Ski or Bike Erg) AAB/Echo 35/28 Cal Max Push Ups *The Push Ups are for Quality rather than true “Max Reps”. You should have anywhere from 1-2 minutes depending on how strong you Row

#Two for One Every 4:00 for 32:00 20/16 Calorie Row (Bike or Ski) 14/11 AAB 12 Burpees to Plate 3 Heavy Back Squats (first set should be at minimum over the 60%+ range) (For logistics, you can partner up those who lift similar weights and

#Thursday Mashup EMOM 24 Min 1: 8-12 Cal Machine (Approx :45 sec work) Min 2: 20 Ab Mat Sit Ups OR 15-20 VUps Min 3: 20 Russian Swings (70/53lbs) Min 4: 5 Up/up/Down/Down Planks + 10 Alternating BW Lunges *Can do jumping split lunges if

WOD: #double trouble AMRAP 10 Climb the Ladder 30 Double Unders *For today, if doing singles keep number the same 10 Wall Balls 20/14 5 Chest to Bar Pull Ups *Scale to Pullups or Ring Rows Then…. 60/20/10, 90/30/15, 120/40/20, 150/50/30 Competitor Option: (Cap 14)

WOD: #dr. feelgood Until 120 reps are completed OR 15 Minutes – whatever comes first 1:00 Hang Power Clean (155/105) [135/95] Rx+185/125lbs 1:00 Echo/AAB Calories 1:00 Shoulder to Overhead (155/105) [135/95] Rx+ 185/125lbs 1:00 Burpee Box Jump Overs 24/20″ 1:00 Rest Athletes get the most

WOD: #run it (CAP 12 min) 400m Run *(800m Erg Bike) 21 Deadlifts 225/155 :30 Rest 400m Run 15 Deadlifts :30 Rest 400m Run 9 Deadlifts STRENGTH: #deadlifts Deficit Deadlift 1-2″ Every :90 for 12:00 3 Reps *The deficit is optional for those athletes who

WOD: #recharge day (30 Min Cap to get as far as you can….) 10 Double DB Hang Cleans  (35/20) 20 Cals of choice10 Double DB Hang Cleans  (35/20) 30 Bent over DB Rows (35/20)20 Cals of choice10 Double DB Hang Cleans  (35/20) 40 Air Squats30

#bunny hop (12 Min Cap) 21-18-15-12-9-6-3 Burpees to 6″ Target 40 Double Unders *60 Single Unders or 6/4 Cal Ski STRENGTH: #Back Squat Every 2:30 for 15:00 Complete 5 Reps increase weight across sets FINISHSER: #decesions (7 min Cap) For Time 30 Thrusters 95/65 (75/55)

WOD: “Helen” (12 Min Cap) 3 Rounds 400m Run (800m Bike Erg or 500m Row) 21 American KB Swings 53/35 12 Pull Ups STRENGTH: #Squat Snatch EMOM 6 2 Reps – Drop and Reset Then 6:00 to establish a heavy double FINISHER: For Time (9

WOD: #legs…what legs? AMRAP 16 15-30-45 (11-21-31 Cals for Echo/Assault Bike) Wall Balls 20/14 Box Jump Overs 24/20″ Calorie Row* *On the Last round, continue on the Rower for Max Calories until time expires STRENGTH: #Clean & Jerk Complex 10:00 to Establish a Heavy Complex