Workout of the Day

Workout of the Day In teams of 2, partners alternate full rounds to complete a total of 8 (4 rounds each) of: Run 150m Hang Power Clean x 4 (135/95lbs) Front Squat x 3 Shoulder to Overhead x 2 Run 150m

Warm Up Row, Run, or Bike 3 minutes Then 2 Rounds of: Alt Box Step Up x 10 Scap Push Up x 10 Ring Support Hold x 20 seconds Workout of the Day A.. 4 Sets Muscle Up x 2-4 OR Ring Dip x 6-8 Freestanding Handstand Hold/Walk OR Nose to Wall Hold x 45-60

Warm Up Row 3 minutes (No Straps) Then 2 Rounds of: Squat to Stand x 5 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. Power Clean – Take 12 minutes to build to a 1RM B. Grace Complete 30 Clean & Jerks for time (135/95lbs) -8 minute time

Warm Up Run or Row 400m Then 2 Rounds of: Prisoner Good Morning x 5 YTW x 5 Hang 30 seconds Workout of the Day A. CGBP – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75%

Warm Up  Run or Row 250m Then 2 Rounds of: SA KB Front Rack & OH Carry x 50ft – Left Plate Hops x 30 seconds SA KB Front Rack & OH Carry x 50ft – Right 3pt PVC Hinge x 10 Workout of the Day A. Complete as many Double Unders as possible in

Warm Up Row 400/300m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Hang from Bar 30 seconds Workout of the Day A. Back Squat – 1RM Use the following percentages when building to today’s 1RM: Set 1 – 60% of possible 1RM x 5 reps Set 2 – 75%

Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row, Bike. or Ski 50 Cals Alt SA DB Squat Clean Thruster x 40 (50/35lbs) Burpee Over the DB x 30 Muscle Up x 20 Double Under x

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Deck Squat x 6-8 Rope Climb x 1-2 B. In

Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Squat Jump x 5 Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Muscle Clean x 5 Front Squat x 5 Workout of the Day A. 5 Sets Set 1 – 1 Power Clean (70% of 1RM

Warm Up Row, Run, or Bike 2 minutes Then 2 Rounds of: Dislocate x 10 3pt PVC Hinge x 10 Scap Push Up x 10 Then YTW x 10 Workout of the Day A. 6 Sets – CGBP @ 20X1 3,2,1,3,2,1 – Rest 2 minutes between 1st @ 80%, 2nd @ 85%, 3rd @ 90%,