“Exercise not only changes your body. It changes your mind, attitude, and your mood.” -Anonymous
Warm Up:
1 set:
:40 inchworms w/ push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
Mini Round:
1 set:
2 hang power cleans
4 shoulder-to-overheads
6 burpees over the bar
8 pull-ups
PARTNER WOD:
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Intermediate:
4 sets for AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Beginner:
4 sets for AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.
HOME WOD:
Equipment:
AMRAP 20 with a partner:
23 object jump overs
23 DB power snatches
23 DB overhead squats
23 laying knees-to-elbows
23 DB clean and jerks
Bodyweight:
AMRAP 20 with a partner:
23 object jump overs
23 weighted ground-to-overheads
23 weighted overhead squats
23 laying knees-to-elbows
23 weighted clean and presses
Movement scaling options:
Hang power clean: Load, DB options
Shoulder to overhead: Load, DB options
Burpee over bar: Reps, regular burpees
Pull up: Reps, jumping pull-ups, ring rows
Partner option:
AMRAP 20:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 burpees over the bar
12 pull-ups
– One partner rests while the other completes a full round. Alternate rounds.
Cool down:
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead