Workout of the Day

Zoolander”
3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans

Round 1: 185/135
Round 2: 225/155
Round 3: 245/165

power clean

3×5

3×1

Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (115/85)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (115/85)
Chest to Bar Pull-ups

Anna”
AMRAP 3:
3 Rope Climbs (15′)
9 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15′)
7 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15′)
5 Front Squats (245/165)
Max Calorie Row

Amrap 15 minutes of:
1 Round of “Cindy”
1 Clean & Jerk, 185/135

Amrap 7 minutes of:
25 Double-unders
10 Burpees

Amrap 5 minutes of:
5 Kettlebell Swings, 70/53
5 Handstand Push-ups

For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups

15-12-9:
Row Calories
Erg Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Erg Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Row Calories
Erg Bike Calories

Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

Water Weight”
3 Rounds:
25 Overhead Squats (95/65)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jump Overs (24/20)

15-12-9 reps for time of:
Thrusters, 135/95
Burpees, bar-facing

15-12-9 reps for time of:
Power Clean, 155/105
Handstand Push-up, strict

3 Rounds for time of:
30/20 Calories, bike
7 Ring Muscle-ups

12 Days of CrossFit”
For Time:
1 Squat Snatch (155/105)
2 Hang Power Snatches (155/105)
3 Deadlifts (155/105)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Back Squat Waves
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps