CROSSFIT

Lift

6 Sets (Ascending Weight) of:

Clean Pull + Power Clean + Squat Clean + Front Squat + Jerk (2)

Accessory

5 Sets (Ascending Weight) of:

60s Weighted Plank

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“Herd At Home” Series

Lift

EMOTM 8 Minutes of:

Clean Pull (3) + Power Clean (3)

EMOTM 8 Minutes of:

Power Clean (3) + Front Squat (3)

EMOTM 8 Minutes of:

Squat Clean (3) + Jerk (3)

Accessory

5 Sets of:

90s Plank

CROSSFIT

Strength

OH Squat 6-6-6-4-4-4 (Ascending)

MetCon

[15-12-9] x2

KB Swings (1.5/2 Pood)

Box Hops (20/24″)

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“Herd At Home” Series

Strength (Broomstick)

Tempo OH Squat 10-10-10-10 (6s ↓, 3s Bottom Hold, Explosive Ascent)

MetCon (Broomstick)

[15-12-9] x2

Straight Arm Burpees

Tuck Jumps

OH Lunge Walk Steps (Per Side/Broomstick)

CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

1000m Row (250m/Person)

30 Synchro Thrusters (65/95#)

1000m Row (250m/Person)

40 Synchro Hang Power Cleans (65/95#)

1000m Row (250m/Person)

50 Synchro Bar Facing Burpees

1000m Row (250m/Person)

60/Side Synchro Plank Shoulder Taps

1000m Row (250m/Person)

70 Synchro Air Squats

150 Double Unders (Each)

Accessory

Group Stretch – Coach Led

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“Herd At Home” Series Weekend Warrior WOD

MetCon

“Laredo”

6 Rounds For Time of:

24 Air Squats

24 Pushups

24 Walking Lunges

400m Run

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CROSSFIT

Strength

i) Block Bench Press 6-6-4-4-2-2 (Ascending)

ii) Bench Press 2xMAX Reps (95/135#)

MetCon

2 Rounds For Time of:

800m Run

50 Wall Balls (W:14/9 M:20#/10′)

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“Herd At Home” Series

Strength (Isometric Holds)

4 Sets of:

90s Wall Sit

90s Plank (Hands)

MetCon (Broomstick)

2 Rounds For Time of:

800m Run/Walk (4-6 Minute Run/Walk)

50 Thrusters (Broomstick)

CROSSFIT

Plyometrics

Superset 5 Sets of:

5 Seated Box Hops (Ascending Height)

5/Side Super Mario Jumps (Counterbalance Focused)

5 Broad Jumps (MAX Distance)

MetCon

3 Rounds For MAX Reps of:

5 Minute AMRAP of:

6 Pullups

8 Situps

6 High Pulls (45/65#)

8 V-Ups

-2 Minute Rest BETWEEN Rounds-

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“Herd At Home” Series

Plyometrics (Chair)

Superset 5 Sets (ALL Movements MAX Exertion) of:

5 Seated Broad Jumps (Chair)

5/Side Spilt Squat Jumps

5 Tuck Jumps

MetCon (Pullup Setup)

3 Rounds For MAX Reps of:

5 Minute AMRAP of:

4 Pullups

8 Situps

4 Chinups

8 V-Ups

-2 Minute Rest BETWEEN Rounds-