WORKOUT OF THE DAY – PERFORMANCE

5/25/19 - Saturday

In Teams of 2, alternate tasks to complete  as many rounds and reps as possible in 26 minutes of:

1) 5 T&G Squat Snatch 115/75# + 10 UB Toes-to-Bar (Rx+ = 135/95# & 15 T2B)

2) 12 Burpee Box Jump-overs 24/20″

3) 20/15 Cal Row -or- 15/12 Cal AB

5/24/19 - Friday

8 Sets – New Set Every 75 sec:

2 Position Clean (Hip + Above Knee)

Sets 1-2: (1+1) Power + (1+1) Squat @50-60%

Sets 3-5: (1+1) Power + (1+1) Squat @65-70%

Sets 6-8: (1+1) Squat @75-80%

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For Time:

10-8-6-4-2 Deadlifts 225/155#

2-4-6-8-10 Pull-ups

10 Box Jumps 24/20″ Each Round

*Scale up to 275/185# & C2B PU*

5/23/19 - Thursday

2 Sets

8-10 Sumo Deadlift *Reset Each Rep (no T&G)

Rest 10-20 sec

200′ Farmers Carry

Rest 40-60 sec

8-10 Push Press

Rest 10-20 sec

45-60 sec Banded Plank Hold

Rest 40-60 sec

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With a Running Clock:

At 0:00-3:00 –  400m Run + Max SA DB Hang Clean and Jerks 50/35# IRT

Rest 1 minute

At 4:00-7:00 – 400m Run + Max Burpees IRT

Rest 1 minute

At 8:00-11:00 –  400m Run + Max SA DB Hang Clean and Jerks 50/35# IRT

Rest 1 minute

At 12:00-15:00 – 400m Run + Max Burpees IRT

5/22/19 - Wednesday

8 Sets – New Set Every 75 sec:

2 Position Snatch (Hip + Above Knee)

Sets 1-2: (1+1) Power + (1+1) Squat @50-60%

Sets 3-5: (1+1) Power + (1+1) Squat @65-70%

Sets 6-8: (1+1) Squat @75-80%

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For Time:

2-4-6-8-10 Power Snatch 95/65#

10-8-6-4-2 Overhead Squat 95/65#

30 Double-unders Each Round

5/21/19 - Tuesday

6 min AMRAP

40 Wallball 20/14# Buy-in

AMRAP in remaining time:

10 Deadlifts 185/135#

10 Lateral Burpees-over-bar

 -Rest 2 min-

6 min AMRAP

30 Wallball 20/14# Buy-in

AMRAP in remaining time:

8 Deadlifts 225/155#

8 Lateral Burpees-over-bar

 -Rest 2 min-

6 min AMRAP

20 Wallball 20/14# Buy-in

AMRAP in remaining time:

6 Deadlifts 255/175#

6 Lateral Burpees-over-bar

5/20/19 - Monday

4 Sets – New Set Every 3 min

1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo) @80% of Heaviest (1+1) last week

8 SA DB Bent Rows Each Arm

100′ Double DB OH Carry

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8 min AMRAP

30 Thrusters 95/65#

30 Toes-to-Bar

30 Power Cleans 95/65#

30 Pull-ups

*Scale up to 45 Reps Each*