Workout of the Day
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
400 Meter Run
8 Bar Muscle Ups
Max Dumbbell Snatches (50/35)
STRENGTH:
EMOM for 4 minutes
3 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
2 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
1 Hang Power Snatch
WORK CAPACITY:
Every 4:00 for 20:00
20/16 Calorie Row
20 Single Dumbbell Box Step Ups (50/35) (24/20)
10 Deadlifts (225/155)
STRENGTH:
Back Rack Lunges 10-10-10-10
WORK CAPACITY:
For Time:
30-20-10
Clean and Jerk (95/65)
V-Ups
STRENGTH:
Split Jerk 1-1-1-1-1
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes / 1:00 Rest
400 Meter Run
In remaining time:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
STRENGTH:
In 10:00 Complete
3-4 Super Sets
10 Dumbbell Hammer Curls
15 Banded Tricep Extensions
WORK CAPACITY:
For Time:
50/35 Calorie Bike
25 Strict Handstand Push-ups
50 Box Jumps (24/20)
25 Thrusters (115/85)
STRENGTH:
Push Press
In 10:00 establish a 1RM Then
2 sets for max reps @ 70%
WORK CAPACITY:
AMRAP 3-3-3-4 / 1:00 Rest
250/200m Row
15 Toes to Bar
In remaining time
10 Squat Clean (135/95)
8 Squat Clean (155/105)
6 Squat Clean (185/125)
4 Squat Clean (225/155)
Max Squat Clean (255/175)
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
1-2-3-4-5-6-7-8-9-10
Burpee Pull Up
Power Snatch (135/95)
STRENGTH:
In 12:00 establish a heavy single:
1 Squat Snatch + 1 Overhead Squat
WORK CAPACITY:
4 Rounds for time of:
250/200 Meter Row
50 Double Unders
15 Thrusters (95/65)
1:00 Rest
STRENGTH:
Deadlift 3-3-3-3-3-3-3-3-3-3
WORK CAPACITY:
AMRAP in 15 minutes of:
8 Hang Power Cleans (155/105)
16/12 Calorie Bike
8 Push Jerk (155/105)
16/12 Calorie Bike
STRENGTH:
Every 2:00 for 12:00
Power Clean + Hang Power Clean + Push Jerk + Split Jerk
WORK CAPACITY:
For Time:
1000/900 Meter Row
100 Crossover Singles
50 Burpee to 6" Target
100 Crossover Singles
1000/900 Meter Row
WORK CAPACITY:
4 Rounds for time:
200 Meter Run
20 Alternating Pistols
20 Toes to Bar
STRENGTH:
EMOM for 10 minutes complete:
2 Thrusters
Build across sets
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
22 Sumo Deadlift High Pulls (95/65)
22 Wall Balls (20/14)
Max Push Ups
STRENGTH:
Squat Snatch 1-1-1-1
WORK CAPACITY:
For Total Reps:
:30 Calories on Machine
:30 Push Press (115/85)
:30 Back Rack Reverse Lunge Steps (115/85)
:30 V-Ups
1:00 Rest
1:00 Calories on Machine
1:00 Push Press (115/85)
1:00 Back Rack Reverse Lunge Steps (115/85)
1:00 V-Ups
1:00 Rest
1:30 Calories on Machine
1:30 Push Press (115/85)
1:30 Back Rack Reverse Lunge Steps (115/85)
1:30 V-Ups
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
PARTNER WOD
AMRAP in 15 minutes of:
200 Meter Run
Max Snatch (95/65)
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 2:00 Rest
30 Wallballs (20/14)
10 Bar Muscle Ups
Max Calorie Row
STRENGTH:
Push Press 3-3-3-3-3-3-3-3
WORK CAPACITY:
AMRAP in 22 mintues of:
10 50' Shuttle Runs
20 Burpees
30 Kettlebell Swings (24/16)
40 Sit Ups
50 Walking Lunge Steps
STRENGTH:
Dumbbell Bench Press
3-4 X 15 Reps as heavy as possible
WORK CAPACITY:
6 Rounds for time of:
40 Double Unders
6 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
4 Front Squats (135/95)
3 Shoulder to Overhead (135/95)
1:00 Rest
STRENGTH:
Every 3:00 for 9:00
1 Unbroken Complex for Max load:
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
3 Shoulder to Overhead
WORK CAPACITY:
Every 4:00 for 16:00
20/16 Calorie Bike
Round 1 - 20 Overhead Squat (135/95)
Round 2 - 30 Toes to Bar
Round 3 - 20 Overhead Squats (135/95)
Round 4 - 30 Toes to Bar
STRENGTH:
Front Squat 5-5-3-3-1-1
WORK CAPACITY:
AMRAP in 15 minutes of:
15 Kettlebell Swings (24/16)
12 Burpee Box Jump Overs (24/20)
9 Strict Pull Ups
STRENGTH:
Deadlift 5-5-5-5-5-5-5
WORK CAPACITY:
8 Rounds for time:
10 Toes to Bar
10 Hang Squat Cleans (95/65)
30 Double Unders
STRENGTH:
Clean and Jerk
Every 2:00 for 12:00
5 Touch and Go Reps
