WORKOUT OF THE DAY

FITNESS AND PERFORMANCE
In teams of three, complete:
120 wall ball shots – partners: buddy hold
108 toes to bar – partners: handstand hold
96 box jump overs – tandem style
84 american swings @ 24/16kg – partners: overhead hold @ 40/30kg
72 chest to bar pull ups
800m run together
60 shoulder to overhead @ 50/35kg
48 power clean @ 60/45kg
36 front squat @ 70/55kg
24 deadlift @ 120/80kg
12 muscle ups

WORKOUT OF THE DAY

FITNESS
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
40 burpees
75 wall ball shots
40 deadlift (suggested weight: 70/50kg)
75 pull ups
40 handstand push ups
75 box jump overs
40 front squat (suggested weight: 50/35kg)
75 toes to bar

PERFORMANCE
Complete as many rounds and reps as possible in 20 minutes of:
60 double unders
6 ring muscle ups
12 power clean @ 60/45kg
24 handstand push ups
400m run
24 toes to bar
12 front squat @ 60/45kg
12 alternated dumbbell snatch @ 25/15kg

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
handstand hold x 20-30 seconds
rest 60 seconds
supinated grip pull ups x 5 reps @ 21X1
rest 60 seconds
B.
Complete five rounds of:
12 push press
24 air squat
50m farmer carry with kettlebells
suggested weight: 43/30kg

PERFORMANCE
A.
Six sets of:
overhead squat x 3 reps @ 21X1
use 80-85% 1RM squat snatch
rest 2:00 between sets
B.
Four sets of:
15 calories bike
12 wall ball shots
9 snatch @ 35/25kg
3 bar muscle ups
rest 1:1

WORKOUT OF THE DAY

FITNESS
A.
Six sets of:
push jerk x 2 reps
build up over the course of the six sets
rest 2:00 between sets
B.
Complete four rounds of:
9 power clean
18 box jumps
15 pull ups
30 double unders
suggested weight: 55/40kg

PERFORMANCE
A.
Every minute on the minute for 5 minutes:
front squat
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 80-85%
then every 2 minute for 10 minutes:
1 rep @ 85%
1 rep @ 85-90%
1 rep @ 90%
1 rep @ 90+%
1 rep @ 90+%
B.
In 8 minutes complete as many rounds and reps as possible of:
9 pull ups
7 deadlift @ 85/60kg
5 burpee box jump overs

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
front rack reverse lunges
rest 60 seconds
kettlebell press x 8 reps x arm
rest 60 seconds
B.
For time:
48-36-24
wall ball shots
american kettlebell swings
run 200m between rounds
suggested weight: 24/16kg

PERFORMANCE
A.
WodaCharity Tour – Manerbio wod #02
In 30 seconds windows for two times, find 1RM

squat snatch
hang squat snatch
overhead squat
B.
Five sets of:
40 double unders
15 shoulder to overhead @ 43/30kg
15 toes to bar
rest 2:00 between sets

WORKOUT OF THE DAY

FITNESS
A.
Every 2 minutes for 12 minutes (6 sets):
hang power clean + hang squat clean + push jerk
build up over the course of the six sets
B.
Complete as may rounds and reps as possible in 10 minutes of:
21 toes to bar
7 burpees
7 shoulder to overhead
suggested weight: 50/35kg

PERFORMANCE
A.
Four rounds for quality of:
5 strict pull ups
5 strict handstand push ups
10 ghd sit ups
10 hollow rocks
B.
WODACHARITY TOUR – MANERBIO WOD #01
In 9 minutes complete as many rounds and reps as possible of:
6 hang power clean @ 50/35kg RX, 43/30kg SC
18 box jumps
12 chest to bar pull ups

WORKOUT OF THE DAY

FITNESS AND PERFORMANCE
In teams of three, complete:
800m run with medball
Five rounds of:
24 american swings
12 burpee box jumps
then
800m run with medball
Four rounds of:
48 pull ups
24 power clean @ 43/30kg
then
800m run with medball
Three rounds of:
96 double unders
48 wall ball shots

WORKOUT OF THE DAY

FITNESS
A.
Six sets of:
front squat x 2 reps
perform the first rep @ 23X1
build up over the course of the six sets
rest 3:00
B.
Complete for time:
55 box jump overs
44 wall ball shots
33 toes to bar
22 thrusters
800m run
suggested weight: 43/30kg

PERFORMANCE
A.
Take 20 minutes to find today’s heavy
clean and jerk
B.
For time:
8 reps @ 50% today’s 1RM
rest 0:15 between reps
rest 2:00 then
6 reps @ 60% today’s 1RM
rest 0:30 between reps
rest 2:00
4 reps @ 70% today’s 1RM
rest 0:45 between reps
2 reps @ 80% today’s 1RM
rest 1:00 between reps