Workout of the Day
Performance
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:
- Muscle Up x 3/2
- Box Jump Over x 6 (24/20″)
- Row 12/10 Cals
Rest 6 minutes, then:
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:
- Deadlift x 12 (115/75lbs)
- Hang Power Clean x 9
- STO x 6
GPP
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:
- Burpee Pull Up x 4
- Box Step Over x 8
- Row 12/10 Cals
Rest 6 minutes, then:
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:
- KB Deadlift x 10
- Russian KBS x 10
- Single Arm KB Push Press x 5 per
Comp Class – 8am Downtown
A. 3 Sets
- Handstand Walk x 10-15m
- Tall Box Jump x 1.1.1
- Bottoms Up KB TGU x 1 per
B. Every 2 minutes, for 12 minutes (6 Sets)
- Front Squat x 1 + Split Jerk
-From the racks. Hold the receiving position in the split for 1 to 2 seconds before recovering.
C. Every 2 minutes, for 10 minutes (5 Sets)
- 1 Front Squat @ 32X1 + 1 Front Squat @ 20X1