Workout of the Day
A.
Every 8 minutes, for 4 rounds:
10 Squat Snatches
20 Toes to Bar
30c Ski
Basic everyday WODs.
A.
Every 8 minutes, for 4 rounds:
10 Squat Snatches
20 Toes to Bar
30c Ski
A.
Hantstand Push-ups and Progressions
B.
AMRAP in 20 minutes of:
200m Run
3 Wall-Walks
6 Devil Presses
12 Walking Lunges w DBs OH
Rest exactly 2 minutes
A.
Cleans
B. (repeat)
AMRAP in 10 minutes of:
16-12-8-4-4-8-12-16 rep rounds of:
Power Cleans (155 / 105)
Over-the-Box Jumps* (24 / 20)
*clear/jump entirely over the box
Masters: 125 / 85, 20/16 (normal box jumps)
Rx+ 195 / 125, 30/24
A.
Bench Press
B.
Four rounds of:
30 Seconds DB Bench Press
Rest 30 seconds
30 Seconds Burpees to Target
Rest 30 seconds
30 Seconds Assault Bike
Rest 30 seconds
A.
Lunges
B.
AMRAP in 12 minutes of:
12 Back Squats
48 Double Unders
12 Chest to Bar
Masters: PU
Rx+ RMU
A.
Five rounds of
400m Run
20 Thrusters
5 Wall-Walks
A.
AMRAP in 40 minutes of:
100c Row
100 Kettlebell Swings
100c Ski
100 Walking Lunges w Plate Overhead
*60 seconds of work, followed by 60 seconds of rest for all 40 minutes.
A.
Cleans
B.
Every 3 minutes, for 15 minutes (5 rounds):
8 Power Cleans
16c Assault Bike
Rx+ 10 pc + 20c Bike
A.
Bench Press
B.
Seven rounds for time of:
7 DB Bench
7 Burpees
7 Pull-ups
A.
Front Squat (final day of FS cycle)
B. (repeat)
Seven rounds for time of:
7 Front Squats
7 Toes to Bar
7 Box Jumps