WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
romanian deadlift x 5 reps @ 21X1
rest 60 seconds
strict supinated pull ups x 5 reps @ 21X1
rest 60 seconds
B.
Five rounds for time of:
12 box jumps
9 shoulder to overhead
6 kettlebell snatch
suggested weight: 50/35kg, 20/12kg

PERFORMANCE
A.
Every 2 minutes for 16 minutes (8 sets):
snatch lift off + squat snatch + overhead squat
work between 80-90% 1RM snatch
B.
Four rounds of:
20 calories row
20 wall ball shots
10 deadlift @ 100/70kg
rest 1:1

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
handstand push ups x 6 reps
rest 60 seconds
front rack kettlebell carry x 30m
rest 60 seconds
B.
Complete five rounds of:
18-15-12-9-6 thrusters
12 toes to bar
suggested weight: 43/30kg

PERFORMANCE
A.
Every 3 minutes for 15 minutes (5 sets):
back squat x 3 reps
use 80% 1RM BS
B.
In teams of two, I go you go style, complete 20 a minutes amrap of:
40 double unders
12 kettlebell snatch @ 24/16kg (6+6)
9 front squat @ 50/35kg
9 box jump overs

WORKOUT OF THE DAY

FITNESS
A.
Every 2 minutes for 12 minutes (6 sets):
push press + push jerk
build up over the course of the six sets
B.
Complete three rounds of:
36 medball reverse lunges
9 power clean
18 wall ball shots

PERFORMANCE
A.
Four rounds for quality of:
3 ring muscle ups
6 pistol squat
9 overhead squat jerk grip
12 unbroken toes to bar
B.
For time:
400m run
21 power clean @ 60/45kg
15 shoulder to overhead @ 60/45kg
9 bar muscle ups
400m run

WORKOUT OF THE DAY

FITNESS
A.
Five sets of:
back squat x 5 reps
build up over the course of the five sets
rest 3:00 between sets
B.
For time:
400m run
21 american swings
14 pull ups
7 burpee box jump overs
400m run
42 russian swings
14 toe to bar
7 burpee box jump overs

PERFORMANCE
A.
Every 2 minutes for 16 minutes (8 sets):
hang power clean + hang squat clean + split jerk
build up over the course of the eight sets
B.
Complete three sets of:
100 double unders
15 chest to bar pull ups
9 strict handstand push ups
50 double unders
15 toes to bar
9 handstand push ups
rest 4:00