WORKOUT OF THE DAY – PERFORMANCE

9/21/19 - Saturday

In Teams of 2, with only 1 Partner working at a time, complete as many rounds and reps as possible in 26 minutes of:

80 Thrusters 115/75#

80 Toes-to-Bar

80 Squat Cleans 115/75#

80 Bar-Facing-Burpees

80 Ground-to-Overhead 115/75#

80/60 Cal Row -or- 60/40 Cal AB

9/20/19 - Friday

Hang Clean From Pause Above Knee + Jerk

Sets 1-4: New Set Every 1:15

Start @50% & Build to Heavy 2+1

Sets 5-6: New Set Every min

Continue to Build to Heavy 1+1

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3 Rounds:

21 Wallballs 20/14#

15 Box Jumps 24/20″

9 Deadlifts 275/185#

9/19/19 - Thursday

3 Sets:

12 Alt. Deficit Reverse Lunges (6/leg) *Standing on 45# Plate 

10-20 sec transition

30 sec Double KB Front Rack or Goblet Wall Sit Hold

 -Rest 40-60 sec-

8 Reverse Grip Bent-over Barbell Row

10-20 sec transition

25 sec Bottom of Push-up Hold on Ground or Low-Rings

 -Rest 40-60 sec-

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2 Sets

1 min Row for Cals

Rest 30 sec

1 min Devil’s Press 35/25# per hand

Rest 30 sec

1 min Assault Bike for Cals

Rest 30 sec

1 min Shuttle Run 50′ out & Back

Rest 30 sec

9/18/19 - Wednesday

Snatch Singles *Reset From Ground Each Rep

Sets 1-4: New Set Every 1:15

Start @50% & Build to Heavy Double 

Sets 5-6: New Set Every min

Continue to Build to Heavy Single

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9 min AMRAP

9 Power Snatch 95/65#

9 Bar-Facing Burpees

9 Toes-To-Bar

9/17/19 - Tuesday

7 min AMRAP

10/8 Cal Assault Bike

15 American KB Swings 32/24kg

Rest 3 min

7 min AMRAP

10 Burpees

15 Sumo-Deadlift Hi-pulls 95/65#

Rest 3 min

7 min AMRAP

10/8 Cal Row

15 Overhead Squats 95/65#

9/16/19 - Monday

5 Sets – New Set Every 2:15

Back Squat: 5@70-75%, 3@80-85%, 3×1@90-100%

20-30 sec L/Tuck-Hang

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5 Rounds:

20 Wall Balls 20/14#

10 Pull-ups

*Scale Up Option = 30 Wallballs & C2B Pull-ups