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Tuesday 5.5.20 (At Home Workout)

QOD: What is your favorite kind of doughnut?


Mob: 3 rounds

20s Mt Climbers

20s Dynamic Spiderman

20s Plank w Tap

20s Jumping Jacks

20s Air Squats

Skill: Pocket Snatch Tech

5-6 rounds

If you Have a BB:

3 Pocket Snatch (Squat Snatch Pref)

If you have a DB/KB:

  • 3 ea Side Hang Power Snatch DB/KB + 3 PVC/Broomstick OHD Squat

Strength: Back Squat

3 sets:

If you have a BB:

Tempo Squats (131) x5-6 + Side Plank x30s

If you have a DB/KB:

Tempo Goblet Squat (131) x8-10 + Side Plank x30s ea

If No Equipment (combine both sections):

30s Split Squat + 30s Side Plank ea Side + Feet Elev Glute Bridge x30s

WOD: EMOM x15m

100m Run/Row/Bike 10/8 Cal

*Rest is remaining time between Mins

*Try to make under 20s adjust distance if necessary meant to be more of a sprint


  1. Run - Row - Bike

Optional Post Workout:

Strength: 3 sets

PM GHRs x6-8

DB/KB 1 Arm Rows x12-15e

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