WORKOUT OF THE DAY – PERFORMANCE

11/21/19 - Thursday

3 Sets:
8 Double-Overhand Grip Sumo Deadlift *Reset Each Rep (no T&G)
Rest 40-60 sec
8-10 False Grip Ring Rows ((MU Strength Progression) – or- Neutral Grip (Strength)
Rest 40-60 sec
15-20 sec Bottom Ring Dip Hold (MU Strength Progression) -or- 8-10 Bench Dips (Strength Work)
Rest 40-60 sec
___
9 min AMRAP
3 Wall-walks
9 Box Jumps 30/24″
18 Alt. Dumbbell Snatch 50/35#

11/20/19 - Wednesday

3 Rounds
100ft SA Overhead Carry/arm @challenging weight while still maintaining proper technique
10 Alternating Push-Up Shoulder Tap: w/3s hold each rep
5 Strict Toes-to-Bar/Straight Leg Raises*lift legs as high as possible
15 SA Russian KB Swings/arm *Heavy but UB Sets
+
7 Sets – New Set Every 90 sec:
2 Position Snatch (Hip + Above Knee)
Sets 1-3: (1+1) Power + (1+1) Squat @50/60/70%
Sets 4-7: (1+1) Squat @70-80%
___
10 min AMRAP
5 Power Snatch 115/75#
10 Hand-Release Push-ups
30 Double-Unders

11/19/19 - Tuesday

3 Rounds
10 Lemon Squeezers
10-15 sec L-Hang Hold
10 Goodmornings
+
5 Rounds for Max Reps:
1 min Burpee Box Jumps 24/20″
1 min Power Cleans 115/75#
1 min Cal Assault Bike/Row
1 min Rest

11/18/19 - Monday

3 Sets – New Set Every 3:30-4:00 min
1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo)
8 SA KB Power Row Each Arm (KB starts on ground eah rep)
8 Turkish Sit-up Each Arm
___
3 Rounds:
6 Strict Pull-ups
9 Front Squats 155/105#
12 Bar-Facing-Burpees

11/16/19 - Saturday

n teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 28 minutes of:
3 Rounds
40 Thrusters 95/65#
30 Snatches 95/65#
20 Burpee Box Jump-overs 24/20″

2 Rounds
40 Thrusters 115/75#
30 Snatches 115/75#
20 Burpee Box Jump-overs 24/20″

1 Round
40 Thrusters 135/95#
30 Snatches 135/95#
20 Burpee Box Jump-overs 24/20″

11/15/19 - Friday

10-12 min to Build to a Max Complex:
Clean Pull + Clean + Jerk
___
5 Rounds
5 Deadlifts 275/185#
10 C2B Pull-ups
15 Wallballs 20/14#