Your workout of the day!
40-30-20-10
DB Hang Clean + STO 50/35 (open style)
Wall Balls 20/14
Perform 3 Squat Snatches (115/65) after each set of DB Hang Clean/Wall Balls.
WORKOUT
2 SETS
50/40 Calorie Bike / Row
-Rest 3:00-
3 Rounds
15 Strict Press (75/55)|(55/45)
15 T2B
-Rest 3:00 between sets-
10:00 Rope Climb Review (attempt leg less rope climb, attempt legless L-sit rope climb)
2 Rounds for time:
50 Double Unders
25 Situps with Medicine Ball 20/14
25 Burpees to a 45″ plate
5 Rope Climbs
EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls (20/14)
Minute 3 – 8 Ground to over heads (75/55) / (95/65)
COOL DOWN
5:00 Slow Pedal or Foam Roll Smash
*Note 12 rounds if you complete all minutes as Rx’d
10:00 Practice
Handstand Walking
4 SETS
15/10 Cal Row
12 Front Squats (95/65) / (135/95)
8 Hand release pushups / Handstand Pushups
6 Strict Pullups / Bar Muscle ups
-Rest 1:00-
2 ROUNDS FOR TIME
2k Row
100 Wall Balls (20/14)
100 Burpees
*Partners alternate 500m at a time on row. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.
4 SETS
10 DB Bench Press
8 Ring Rows (Feet Elevated)
1:00 Side Plank each side
-Rest 1:00-
5 ROUNDS FOR TIME
10 Right Arm Hang DB Snatch (50/35)|(35/20)
30 Double Unders
10 Left Arm Hang DB Snatch
30 Double Unders
Build up to a heavy 5
EMOM x 14 MINUTES
7 Empty Bar Front Squats – Rx+ OHS 75/55
7 Pullups – Rx+ C2B Pull-ups
Perfect score is 14 if all minutes completed in full.
4 SETS
AMRAP x 4 MINUTES
3 Power Clean Rx (135/95) – Rx+ (205/145)
6 T2B
9 Push-ups
-Rest 1:00 between sets-
COOL DOWN
5:00 of Flow Stretching
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
OPTIONAL FINISHER
10 Rounds (with a partner)
:30on/:30off
Any Machine for Max Cals
While 1 partner works, the other rests.
