WORKOUT OF THE DAY

FITNESS
A.
Every minute on the minute for 12 minutes:
min 1: Toes To Bar x 6-8 reps
min 2: Handstand Hold x 20 seconds
min 3: Kettlebell Overhead Walk x 10m each arm
B.
Five rounds of:
15 Box Jumps
10-8-6-4-2 Shoulder To Overhead
suggested weight: 60/43kg

PERFORMANCE
A.
Every 2 minutes for 16 minutes (8 sets) of:
set 1,2: 2 Front Squat + 2 Split Jerk @ 60% 1RM C&J
Set 3,4: 2 Front Squat + 1 Split Jerk @ 70% 1RM C&J
Set 5,6: 1 Front Squat + 1 Split Jerk @ 80% 1RM C&J
Set 7,8: 1 Front Squat + 1 Split Jerk @ 85% 1RM C&J
B.
Complete as many rounds and reps as possible in 10 minutes of:
9 Handstand Push Ups
7 Deadlift @ 70/50kg
3 Bar Muscle Ups

WORKOUT OF THE DAY

FITNESS
Complete four rounds of:
40 russian swings
30 wall ball shots
20 pull ups
10 shoulder to overhead
suggested weight:
kb – 24/16kg, barbell – 50/45kg

PERFORMANCE
Every minutes on the minutes for 30 minutes:
min 1: 20/16 calories row
min 2: 12 front rack reverse lunges @ 50/35kg
min 3: 20 double unders + 10 pull ups
min 4: 15 burpees
min 5: rest

WORKOUT OF THE DAY

FITNESS
A.
Four sets of:
romanian deadlift x 5 reps rest 60 seconds
strict pull ups x 5 reps @ 20X1
rest 60 seconds
B.
Five rounds for time:
19 hand release push ups
13 box jumps
7 front squat
suggested weight: 50/35kg

PERFORMANCE
A.
In 20 minutes find today’s heavy:
front squat x 1 rep
rest as needed between attempts
B.
“PINO”
For time:
9 squat clean @ 85/60kg
21 burpees over the barbell
7 squat clean @ 85/60kg
15 burpees over the barbell
5 squat clean @ 85/60kg
9 burpees over the barbell

WORKOUT OF THE DAY

FITNESS
A.
Every 2 minutes for 12 minutes (6 sets):
power snatch x 1.1.
work with a weight that allows you to maintain perfect mechanic
B.
For time:
10-8-6-4-2 thruster @ 45/30kg
50-40-30-20-10 double unders

PERFORMANCE
A.
Every 2 minutes for 12 minutes (6 sets):
2 split jerk @ 80% 1RM
hold receiving position x 1 full second before recovery
B.
Complete four rounds of:
12 chest to bar pull ups
24 double unders
12 shoulder to overhead @ 50/35kg

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