Workout Of the Day

Skill: emom 9
minute 1: 10 front squats
minute 2: 10 db military press
minute 3: rest

Type: FOR_TIME
Time Cap: 0:15:00
Rounds: None
100 Double Under
30 Overhead Squat 45/35
80 Double Under
40 Thruster 45/35
60 Double Under
50 Front Squat 45/35

Skill: STRENGTH/CONDITIONING 4 Rounds (12 Minutes) Run 200 Meters 3 Sets of 3 DB Deadlift 3 DB Front Squats 3 DB Push Press GYMNASTICS Intervals 15 seconds work/30 seconds rest 6 Rounds Dead Hang Knee Tuck Hold on DB CORE/CONDITIONING 3 Rounds 20 Spiderman Pushup 20 Superman 20 Russian Twist

Type: FOR_TIME
Time Cap: 0:10:00
Rounds: None
Reps: 7-23-18
DB Cluster
Double Under
Air Squat
Hollow Rockers

Skill: EMOM 7
4 Clean and Jerk 155/105

Type: FOR_TIME
Time Cap: 0:20:00
Rounds: 5
10 Bench Press 135/95
12 Pull Up
30 Sit up

Skill: 4 Rounds 10 M Bear Crawl with Plate Drag 10 M Pinch Grip Farmer’s Carry 10 minutes 2 Rounds 20 Hollow Rockers 30 Flutter Kicks 40 Crunches 50 russian twists

Type: FOR_TIME
Time Cap: 0:20:00
Rounds: 5
15 DB Power clean
15 Pull Up
15 Kettlebell Swing
15 Jumping Split Squats

Skill: EMOM 10:
Odd: 30 DU
Even: Amrap 10m Sprints

Type: AMRAP
Time Cap: 0:12:00
Rounds: None
20 Alternating Dumbell Snatch
15 Hand Release Push Ups
10 Toes to Bar
5 HSPU

Skill: 30 reps MB squat + Mb thruster + wallball Core: Practice Hollow Rock to Stand for 10 mins

Type: FOR_TIME
Time Cap: 0:20:00
Rounds: None

Buy in 400 m Run
21-15-9
Box Jumps
Plate G20
Push Ups
Buy Out 400 m Run

Skill: 15 minutes to get to a heavy set
1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

Type: FOR_TIME
Time Cap: 0:10:00
Rounds: None
Reps: 21-15-9

Deadlift 315/205
Box Jump 30/24

Skill: 5 Rounds 10 deadlift with plate (45/35) 20 DU Max Battle Rope 5 Rounds Walk with Plate around the box 30 Scissor Kicks

Type: FOR_TIME
Time Cap: 0:20:00
Rounds: None

4 Rounds
20 Minutes
20 Back Squats (35/20)
1 Rope Climb
25 Hand release Push Ups
10 cal row
10 cal bike

Skill: EMOM 9
Minute 1: 10 Deadlifts
Minute 2: 10 Strict Press
Minute 3: Rest

Type: FOR_TIME
Time Cap: 0:15:00
Rounds: None

5 Rounds
5 Power Snatch 95/65
10 meters DB Overhead Walking Lunges 35/25
1 Rope Climb

Skill:

Type: FOR_TIME
Time Cap: 0:30:00
Rounds: None

Refer to Coach for rules