CROSSFIT
Strength
Push Press 5×5 (Ascending)
MetCon
10 Rounds For Time (Including Rest) of:
8 Power Snatch (65/95#)
8 Bar Facing Burpees
60s Rest
“Herd At Home” Series
Gymnastics
Handstand Hold (Wall)/Plank Hold (Hands) 6xMAX
MetCon (Broomstick)
10 Rounds For Time of:
12 Squat Snatch (Broomstick)
8 Broomstick Facing Burpees
60s Rest
CROSSFIT
Lift
Power Clean + Front Squat 6×1 (Ascending)
MetCon
4 Rounds For Time of:
12 T2B
7 SA Hang DB Clean & Jerk – L (50/70#)
7 SA Hang DB Clean & Jerk – R (50/70#)
“Herd At Home” Series
Lift (Broomstick)
EMOTM 12 Minutes of:
3 Power Cleans + 3 Pause Front Squats (3s Pause)
MetCon
4 Rounds For Time of:
15 V-Ups
12 Burpees
9 HSPU/Decline Pushups
CROSSFIT
MetCon
5 Rounds For MAX Reps of:
60s Calories Rower/Assault Bike/Ski Erg
60s KB Swings (1/1.5 Pood)
60s HSPU
60s V-Ups
60s SA Hang KB Snatch (1/1.5 Pood – Alternate Every 5 Reps)
60s Rest
Accessory
Shuttle Sprint Pyramid
“Herd At Home” Weekend Warrior WOD
MetCon
i) 5 Rounds For MAX Reps of:
60s Jog/Walk
60s Pike Over Object
60s Shoulder Tap + Pushup
60s V-Ups
60s SL RDL (No Weight/Switch Legs Every Rep)
60s Rest
ii) 3 Sets For MAX Reps of:
30s MAX Straight Arm Burpees
120s Rest
CROSSFIT
Lift
Split Jerk 2-2-2-1-1-1 (Ascending)
MetCon
For Time:
75 Double Unders
25 Thrusters (65/95#)
60 Double Unders
20 Thrusters (65/95#)
45 Double Unders
15 Thrusters (65/95#)
30 Double Unders
10 Thrusters (65/95#)
15 Double Unders
5 Thrusters (65/95#)
“Herd At Home” Series
Lift (Broomstick)
EMOTM 12 Minutes of:
4 Pause Split Jerk
–> Focus on staying upright in the initial dip
MetCon
For Time:
75 Jumping Jacks
50 Lunge Walk Steps
60 Jumping Jacks
40 Lunge Walk Steps
45 Jumping Jacks
30 Lunge Walk Steps
30 Jumping Jacks
20 Lunge Walk Steps
15 Jumping Jacks
10 Lunge Walk Steps
CROSSFIT
Strength
Deadlift 5×5 (Ascending)
MetCon
14 Minute AMRAP of:
9 Pullups
12 SA DB S2OH – L (35/50#)
12 SA DB S2OH – R (35/50#)
15 Box Hops (20/24″)
“Herd At Home” Series
MetCon (Broomstick)
30 Minute AMRAP of:
250m Run (90s Jog/Walk)
15 OH Squats (Broomstick)
20/Side Lateral Jumps (Over Broomstick)
25 Situps
30/Side Mountain Climbers
35/Side Lateral Leaps
River City Strength and Conditioning 