CROSSFIT
Strength
Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
MetCon
8 Minute AMRAP of:
8 S2OH (105/155#)
8 T2B
“Herd At Home” Series
Strength
Deadlift Jumps 10-10-10-10-10 (MAX Jumps)
*120s Rest Between Sets*
MetCon
8 Minute AMRAP of:
8 Plank Up Downs (4/Side)
12 Situps
CROSSFIT
MetCon
In Teams Of 2 Complete For Time:
120 Burpees
120 KB Swings (1/1.5 Pood)
120 KB Goblet Squats (1/1.5 Pood)
120 KB SDHP (1/1.5 Pood)
120 KB Situps
120 Calories Assault Bike/Rower/Ski Erg
RULES:
-While 1 Partner Works, 1 Partner Runs 400m
-Can Be Partitioned
-Try To NOT Share Equipment/Clean Equipment AS NEEDED
“Herd At Home” Series Weekend Warrior WOD
MetCon
45 Minute AMRAP of:
200m Run (1 Minute Jog/Walk)
5 Situps
10 Pushups
15 Air Squats
200m Run (1 Minute Jog/Walk)
10 Situps
20 Pushups
30 Air Squats
200m Run (1 Minute Jog/Walk)
20 Situps
40 Pushups
60 Air Squats
200m Run (1 Minute Jog/Walk)
40 Situps
80 Pushups
120 Air Squats
Etc…
CROSSFIT
Strength
Back Rack Reverse Lunge 4×8 (Ascending)
MetCon
4 Rounds For Time of:
75 Double Unders
12 OH Squats (75/115#)
12 Pushups
“Herd At Home” Series
Strength (Muscular Endurance)
4 Sets of:
60s Alternating Lunge Jumps
120s Rest
MetCon (Rope/Broomstick)
4 Rounds For Time of:
75 Double Unders/150 Skips/75 Jumping Jacks
20 OH Squats (Broomstick)
12 Pushups
CROSSFIT
Strength
Seated Strict Press 5×5 (Ascending)
Gymnastics
EMOTM 14 Minutes of:
Odd: 4-7 Strict Pullups
Even: 4-7 Strict Handstand Pushups
MetCon
90s MAX Calories Assault Bike
“Herd At Home” Series
Gymnastics
EMOTM 21 Minutes of:
Min 1: 10-15 Pullups
Min 2: 4-7 Strict HSPU/Pushups
Min 3: 20/Side Pike Over Object
*Repeat 7 Times*
MetCon
i) 90s MAX Distance Sprint/Run
ii) 90s MAX Reps Tuck Jumps
CROSSFIT
MetCon
For Time
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA Hang DB Snatch – R (35/50#)
SA Hang DB Snatch – L (35/50#)
Lateral Burpees
Followed By:
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA DB Thruster – R (35/50#)
SA DB Thruster – L (35/50#)
DB Facing Burpees
Followed By:
750m Row/Ski Erg
“Herd At Home” Series
MetCon
For Time
750m Run/Walk
Followed By:
21-15-9 of:
Plank Jumps
Squat Jumps
Lateral Burpees
Followed By:
750m Run/Walk
Followed By:
21-15-9 of:
Lunge Jumps (Per Side)
DB Facing Burpees
Followed By:
750m Run/Walk
River City Strength and Conditioning 