Warm up-
Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes

Strength
Strict Press with a 2 second hold at the top.
Barbell- 5 sets of 5-10 depending on the weights you have
Dumbell single or double 5 sets to failure

Wod_ Repeat from April 4th, do you remember your time?

“Filthy 50” at home version

50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups (Use your DB if you want to make it harder)
50 DB Push Press Or 50 Light Barbell Push Press (25 each arm or for single db)
50 Super-Mans
50 Air Squats
50 Burpees
50 Double Unders or 5o singles or 50 Jumping Jacks

Warm up-
3 Rounds
Run 100
20 pass throughs
10 Air squat with a one second hold

Strength (barbell or dumbbell)
Front squats
Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home
Dumbbell
5 Sets of 8 to 10 goblet squats with a 1 second hold a the bottom

Remember this one.. you might get a little dizzy. scale to 40 or 30 rounds if you do

“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds *sub in a kick up to the wall or 1 rep of any type of strict press. If you only have 1 dumbbell do a press each arm.

Warm up-
3 Rounds
5 push ups
10 Squats
10 sit ups
100m jog

Wod 1- Dumbbell version single or double
3 rounds for time
10 Push Press ( 5 each arm)
10 Floor press ( 5 each arm)
10 Bupees

Rest 5 Minutes

Wod 2
3 Rounds
Run 400
33 Air squats

Rest 5 minutes

Wod 3
50 thrusters for time, single arm db

____________________________________________________________________________________________________________________________________________________________

Barbell version
Wod 1
3 rounds for time
10 push press 95/65
10 floors press or bench press 95/65
10 burpees

rest 5

Wod 2
3 rounds
Run 400m
33 air squats

Rest 5

Wod 3
30 thrusters for time 95/65

Do one workout or do both!

Running Wod-
2x200m with a minute rest between
1x800m with a 3 minutes rest
1x 1 mile with a 4 minutes rest
1x800m with a 3 minutes rest
2x200m with a minutes rest

Wod
Run 800m
30 Dumbbell hang clean and jerk (switch every 5 reps)
75 Lunges no weight
100 Doubles or singles or jumping jacks
75 lunges no weight
30 Dumbbell hang Clean and jerks (switch every 5 reps)
Run 800m

Barbell Wod
Run 800m
15 hang Clean and jerks 135/95
75 lunges no weight
100 doubles
75 lunges no weight
15 hang clean and jerks
Run 800

How do you measure progress, test and retest!

************90 seconds rest between rounds

Let’s see how you do on this repeat workout
For the warm up get out and move for 5 minutes. any cardio then do 1 very slow round of this workout

No strength! Get after it, treat this like a crossfit open workout.

10 Rounds
10 Alternating DB snatches
100M sprint ***Rain option 10 Tuck jumps
10 Burpees
Rest 90 Seconds

Barbells Version
10 rounds
5 Snathes 95/65
100m Sprint
10 Burpees
Rest 90 seconds