Your workout of the day!
5 ROUNDS FOR TIME
10 DB Front Squats (50/35 Rx+) (35/20 Rx)
20 DB Deficit Push-up
30 Sit-ups
400m Run
COOL DOWN
10:00 Foam Rolling
Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.
EMOM x10:
1 High Hang Power Snatch
2 Hang Power Snatches
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Scale for snatches: 45/35
FOUR TABATAS
(:20 on / :10 off for 8 rounds of each)
American KB Swings (53/35) (35/26)
-Rest 1:00-
Box Jump Overs (30″/24″)
-Rest 1:00-
Single Arm OH Lunge w/KB (53/35) (35/26)
*Alternate arms every interval
-Rest 1:00-
Calorie Bike
-Rest 1:00-
COOL DOWN
10:00 Flow Stretching
*Long holds in 5 positions…
Saddle
Straddle
Lizard (L/R)
Pigeon (L/R)
Rebound (chill!)
4 x 8
-Rest 2:00 between sets-
*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM
FOR TIME
15 Front Squats (135/85) (95/65)
30 C2B Pull-ups
15 Front Squats
30 Toes to Bar
15 Front Squats
30 C2B Pull-ups
EMOM x 10 MINUTES
Min 1 — Row*
Min 2 — 3 Burpee Over Bar + 5 Deadlift**
*Gradual increase in pace each round
**Loading should be significantly heavier than workout weight for all 5 rounds
6 SETS @ MAX EFFORT
:30 Max Calorie Row
-Rest 1:00 between sets-
6 SETS @ STEADY EFFORT
(unbroken, no bouncing bar)
:30 Max Deadlifts (185/125) (135/95)
-Rest 1:00 between sets-
6 SETS @ MAX EFFORT
:30 Burpee Over Bar
-Rest 1:00 between sets-
EMOM x 20 MINUTES
Minute 1 – 10/8 Calorie Bike
Minute 2 – 10 Thrusters (95/65) (75/45)
*Utilize warm-up to find sustainable pace on bike and figuring out the barbell cycling / pace on the thruster
COOL DOWN
5:00 EZ Pedal on Bike”
EMOM x 10 MINUTES
3 High Hang Power Clean
3 Above the Knee Power Clean
3 Below the Knee Power Clean
*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.
3 ROUNDS FOR TIME
Run 400m
10 Power Clean (155/105) (115/75)
25 Push-ups
(15 Min Hard Cap)
PARTNER WORKOUT
14 ROUNDS FOR TIME
(Teams of 2)
200m Run
3 Power Snatch (135/95)Rx+ | (95/65)Rx
*Partner 1 works while Partner 2 rests. Alternate each round. Each athlete completes 7 full rounds.
CASH OUT
3 ROUNDS, NOT FOR TIME
:40 Sit-ups
-Rest :20-
:40 Bicycle Kicks
-Rest :20-
:40 Hollow Hold
-Rest as needed-
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat
-Rest 3:00-
REPEAT AMRAP!
AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge
(70/53)Rx+ | (53/35)* Rx
15/12 Calorie Bike/Row
18 Toe to Bar
*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.
CASH OUT
5:00 EZ Pedal on Bike
