WORKOUT OF THE DAY – FITNESS

3 Rounds:

10/side Hip 90º-90ºs w/pause each rep

8-10/side Side-Plank Reach-throughs

6-8/arm DB/KB Complex (1 Rep = SA Thruster + SA OHS)

+

4 Sets – New Set Every 3:00

8-7-6-5/leg Back Rack Rev Lunges *Building

10-8-6-6 Push Press *Building

10-12 KB Sumo-Deadlift Hi-pulls

___

10-to-1

Dumbbell Power Cleans

Burpees

3 Sets

8-10/leg ATG Split Squat @22X1

25s/arm SA Plank Hold

40 sec Max Double/Single-unders -or- Jump rope Skill Work

___

4 Sets Through For Max Total Reps

1 min Cal Row or AB

Rest 30 sec

1 min of 8 DB Power Cleans + Alt. FR Rev. Lunges

Rest 30 sec

1 min Cal AB or Row

Rest 30 sec

1 min of 4 Double DB Devils Press + Max Hand-Release Push-ups in Remaining Time

Rest 30 sec

3 Rounds:

3 Rounds:16-20 (8-10/arm) SL KB Swap each leg

40 sec Farmers Hold March in Place *Slow and controlled (goal is not to rock back and forth as you lift up each leg)

4/arm Turkish Get-up

+

4 Sets – New Set Every 3:45

8-10 Snatch Grip Deadlifts *Building

16 Goblet Hold Lateral Squats (8 Each side)

10-12 DB L-Press + 10-20 sec OH Hold Last Rep *Building

___

4 Rounds:

10 Alt. Goblet Reverse Lunges

20 Plate Ground-to-Overhead

30 Mountain Climbers

3 Sets:

10-12 Pendlay Rows *Building

Rest 20 sec

50 sec Plank Weight Transfers

Rest 60-90 sec

10-12 Barbell Dumbbell Floor Press @31X1 -or- 12-14 DB Floor Press @31X1

*Increase Reps or weight from last week

Rest 20 sec

4-5 Wall-walks

Rest 60-90 sec

___

3 min AMRAP

20/16 Cal Row -or- 16/12 Cal AB -or- 16/12 Cal Run

18 Lateral Burpees-Over Bar

Max DB Hang Power Cleans

Rest 1 min

3 min AMRAP

20/16 Cal Row -or- 16/12 Cal AB -or- 16/12 Cal Run

15 Lateral Burpees-Over Bar

Max DB Hang Power Cleans

Rest 1 min

3 min AMRAP

12 Lateral Burpees-Over Bar

Max DB Hang Power Cleans

4 Sets – New Set Every 3:00-3:30:

7 Back Squats: Build to a Heavy Set of 7 in 3 Sets

Then 1×7+ @90% of Heavy Set on Last Set

25-30 sec L/Tuck-Hang

___

12 min AMRAP

12 Dumbbell Push Press

12 Goblet Squats

12 Burpees

6 min AMRAP

Max Cal Row

-into-

4 min AMRAP

10 UB Dumbbell Thrusters *Switch Evry 10 reps

-Rest 2 min-

6 min AMRAP

Max Cal Assault Bike

-into-

4 min AMRAP

8 UB DB Ground-to-Overhead *Switch Every 8 Reps

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