WORKOUT OF THE DAY – PERFORMANCE

7/22/19 - Monday

4 Sets – New Set Every 3 min

Front Squat + Back Squat: 5+10, 4+8, 3+6, 2+4 *Building

16-14-12-10 Renegade Rows (8-7-6-5/arm) *Building in weight

20-40s Chin-over bar Hold

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10 min EMOM

4 Squat Cleans 135/95#

Max Box Jump-overs 24/20″ in Remainder of min

7/13/19 - Saturday

In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 15 minutes of:

6 Hang Squat Snatch 115/75#

9 Burpee Box Jump-Overs 24/20″

15/12 Cal Row

*Scale up option = 135/95#

-Rest 3 min-

In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 15 minutes of:

8 Clean & Jerks 115/75#

10 Toes-to-Bar

12/9 Cal Assault Bike

*Scale up option = 135/95# 

7/19/19 - Friday

8 Sets – New Set Every 90 sec:

Clean + Jerk

Sets 1-2: 2+2@50-60%

Sets 3-4: 2+1@70%

Sets 5-8: 1+1@80%

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24-16-8

Deadlifts 225/155#

Alt. SA (Hang DB Snatch + Thruster)

7/18/19 - Thursday

3 Sets:

40 sec Rope Climbs / Rope Climb Practice

Rest 20-30 sec

6-8 Pendlay Rows

Rest 40-60 sec

8-10 Dumbbell Bench Press @31X1

Rest 20-30 sec

30 sec Plank Weight Transfers

Rest 40-60 sec

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4 Sets:

1 min Max Cal Row

1 min Max Wallwalks

1 min Rest

7/17/19 - Wednesday

8 Sets – New Set Every 90 sec:

Hang Snatch From Pause Above Knee

Sets 1-2: 4 @50-60%

Sets 3-4: 3@70%

Sets 5-8: 2@75-80%

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10 min AMRAP:

10 Box Jump-Overs 24/20″

10 Toes-to-Bar

10 Hand-Release Push-ups

7/16/19 - Tuesday

3 min AMRAP 

Rest 3 min

6 min AMRAP *Restart from beginning

Rest 3 min

9 min AMRAP *Restart from beginning

20 Hang Power Snatch 95/65#

10 Bar-Facing Burpees

20 Thrusters 95/65#

10 Bar-Facing Burpees

20 Hang Power Cleans 95/65#

10 Bar-Facing Burpees

20 Shoulder-to-Overhead 95/65#

10 Bar-Facing Burpees