Workout of the Day
A.
Deadlift + Running
B.
Two rounds:
400m Run
15 Power Clean & Jerks
Basic everyday WODs.
A.
Deadlift + Running
B.
Two rounds:
400m Run
15 Power Clean & Jerks
A.
50-40-30-20-10 rep rounds for time of:
Row Calories
Abmat Butterfly Sit-ups
Wall-Balls
A.
Ski+Snatch
Every 2 minutes, for 20 minutes (10 sets):
10/7c Ski
4-4-4-3-3-3-1-1-1-1 Hang Squat Snatch
Masters: hang clean option
B.
10-8-6-4-2 rep rounds of:
Power Snatches
Devil Presses
A.
Split Jerk
(week 6 of 6)
B. (repeat)
AMRAP in 10 minutes of:
10 Shoulder Press
30 Double-unders
A.
Tempo Front Squats
B.
AMRAP in 12 minutes of:
12 Back Squats
7 Pull-ups
12 Alt Back Rack Reverse Lunges
7 Pull-ups
A.
In teams of two, with only one person working at a time:
80c Bike
60 DB Thrusters
40 Burpee Box Jumps (facing, not over)
20 Wall-Walks
40 Burpee Box Jumps
60 DB Thrusters
80c Bike
A.
Five rounds of:
500/400m Row
20 Toes to Bar
10-8-6-4-2 Squat Cleans
A.
From 0:00-8:00
400m Run
60 Walking Lunges w DBs
From 8:00-16:00
400m Run
50 DB Bench Press
From 16:00-24:00
400m Run
40 Box Step-ups
From 24:00-32:00
400m Run
30 Single Arm Devil Presses
A.
Snatch
B.
For time:
1000m Ski
25 Squat Snatches
A.
Jerk
B.
For time:
3 rounds of:
8 Strict Presses
8 Pull-ups
8 Box Jumps
2 rounds of:
12 Push Presses
12 Pull-ups
12 Box Jumps
1 round of:
24 Jerks
24 Pull-ups
24 Box Jumps