CROSSFIT

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Back Squats (125/185# – From The Floor)

9 Strict HSPU

Gymnastics

EMOTM 15 Minutes of:

Min 1: 40′ HSW

Min 2: 5-10 Strict Ring Dips

Min 3: 25/Side Pike Over Pylon

*Repeat 5 Times*

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“Herd At Home” Series

MetCon

3 Rounds For Time of:

400m Run/Walk

30 Squat Jumps

18 Hand Release Pushups

Gymnastics (Bench/Chair/Ledge/Household Object)

EMOTM 15 Minutes of:

Min 1: 45s Plank Hold (Hands)

Min 2: 10-15 Tricep Dips

Min 3: 25/Side Plank Over Object)

*Repeat 5 Times*

CROSSFIT

Lift

Snatch

3×3 (Across)

3×2 (Across)

5×1 (Ascending)

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“Herd At Home” Series

Lift (Broomstick)

i) EMOTM 10 Minutes of:

Snatch Pull (2) + Power Snatch (2) + OH Squat (2)

ii) EMOTM 10 Minutes of:

Snatch High Pull (2) + Squat Snatch (2) + Snatch Balance (2)

iii) EMOTM 10 Minutes of:

Power Snatch (2) + Squat Snatch (2) + Snatch Drop (2)

CROSSFIT

Strength

Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

8 S2OH (105/155#)

8 T2B

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“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

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“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

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“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