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TUESDAY (June 2, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) WOD (AMRAP 15) 1 Round of "Strict Cindy*" 2 Alt. Single Arm Clean and Jerk 1 Round of "Strict Cindy" 4 Alt. Single Arm Clean and Jerk 1 Round of "Strict Cindy" 6 Alt. Single Arm Clean and Jerk ... Add (2) Alt. Clean and Jerk Per Round *1 Round of "Strict Cindy": 5 Strict Pull-ups 10 Push-ups 15 Air Squats **Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each  MONDAY (June 1, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) SKILL WORK https://www.crossfit.com/essentials/warming-up-with-slips WOD (For Time) 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats *EMOM (Starting at 0:00) perform 5 Burpees SUNDAY (May 31, 2020)
HOME WORKOUT*** (Post RESULTS below!) #MOBILITYSUNDAY UPPER BODY MOBILITY Shoulder to Floor: 1 Minute Each Side https://youtu.be/D0li2U56nO4 Wrist Stretches : 2 Minutes https://youtu.be/-L-8YRim2nw Eagle Arms: 2 Minutes Each Side https://youtu.be/BKBacUD5X0I LOWER BODY MOBILITY Russian Baby Makers: 3 Minutes https://youtu.be/HWHZp47EzgE Samson Stretch: 1 Minute Each Side https://youtu.be/V3-tEdWuTbc Spiderman + Reach: 2 Minute Each Side https://youtu.be/_OrggvuVU-M Straddle Stretch: 2 Minute Hold https://youtu.be/HZRZ18fDleg SATURDAY (May 30, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) **For warm-up details, videos, tips, e.t.c, please private message us to join our 709 CREW!!! WOD (6 Rounds of...) Every 5 minutes perform... 10 Alt. Single Arm Power Clean & Jerk 400m Run 100m Single DB Farmer Carry* *50M per arm with the same weight as used in C&J https://youtu.be/QWqNunZUUzg  FRIDAY (May 29, 2020)
HOME WORKOUT(s)*** (Post RESULTS below!) **For warm-up details, videos, tips, e.t.c, please private message us to join our 709 CREW!!! WOD (AMRAP(s)) AMRAP 5 Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats REST 5 AMRAP 5 Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters REST 5 AMRAP 5 Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters https://youtu.be/U70TUMFXQQU THURSDAY (May 28, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) WOD (AMRAP(s)) 15 rounds of... 1:00 ON 1:00 OFF *Choose your own conditioning movement.... run, row, bike, skip, e.t.c... **Aerobic power is focus, but consistency, as always, is important.  WEDNESDAY (May 27, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) **For warm-up details, videos, tips, e.t.c, please private message us to join our 709 CREW!!! WOD (AMRAP(s)) 16 Rounds of... 20 Seconds Deadlifts* 10 Seconds Rest 20 Seconds Sit-ups 10 Seconds Rest *Double Dumbbell, Double Kettlebell, Barbell, Odd Object Deadlifts all work here. https://youtu.be/42c4M-qS1-0  TUESDAY (May 26, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) **For warm-up details, videos, tips, e.t.c, please private message us to join our 709 CREW!!! WOD(s) (For time) 10 Rounds of... 10 Weighted Reverse Lunges 3 Thrusters https://youtu.be/vWjukZQLLpI  MONDAY (May 25, 2020) HOME WORKOUT(s)*** (Post RESULTS below!) WARMUP 3 Rounds of... 200 Meter Run 30 Seconds Inchworm to Push-ups 30 Seconds Spidermans/Reach 30 Seconds Russian Baby HERO WOD (For time) "Murph" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Partition As Needed **Optional Weight Vest (20/14) ***Every year 709 has performed the Hero Workout Murph, which honors Lt. Michael Murphy. Please join us this year and tag us on Facebook and Instagram to show us that Murph love/grind! MOVEMENTS PULL-UP https://youtu.be/HRV5YKKaeVw PUSH-UP https://youtu.be/0pkjOk0EiAk AIR SQUATS https://youtu.be/rMvwVtlqjTE MOVEMENT MODIFICATIONS 1 MILE RUN - 200 Mountain Climbers - 100 Burpees PUSH-UPS - Reduce Reps - Elevate Hands (Box or Bench) - Knee Push-ups PULL-UPS - 100 Inverted Rows https://youtu.be/wdadrFLlC2s - Dumbbell Plank Rows (100/Side) https://youtu.be/kNwcFuu9zXA - Single Arm Bent Over Rows (100/Side) https://youtu.be/izacInNZMWs - Odd Object Bent Over Rows https://youtu.be/5bTX5qKWtEA WORKOUT OPTIONS See below for several options on how to partition the prescribed workout and modify the volume: UNPARTITIONED OPTION Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile PARTITIONED OPTION A 1 Mile Run 20 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats 1 Mile Run PARTITIONED OPTION B 1 Mile Run 10 Rounds: 10 Pull-ups 20 Push-ups 30 Air Squats 1 Mile Run MODIFIED VOLUME A 1 Mile Run 10-15 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats 1 Mile Run MODIFIED VOLUME OPTION B 800 Meter Run 8-10 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats 800 Meter Run AMRAP OPTION AMRAP 45: 200 Meter Run 5 Pull-ups 10 Push-ups 15 Air Squats  |
