WORKOUT OF THE DAY – PERFORMANCE

11/25/20 - Wednesday

3 Sets:
20-30 sec Squat Y Hold
6 PVC Pass Throughs each position *Standing + 1/4 Squat + Bottom of Squat
30-40 sec Double KB Overhead March *Keep Weight Lighter and focus on staying tight through core
+
8 Sets – New Set Every 90 sec:
Power Snatch + Hip Snatch
Sets 1-2: [email protected]/60%
Sets 3-4: [email protected]%
Sets 5-6: [email protected]%
Sets 7-8: [email protected]%+
___
12 min AMRAP
6 Power Snatch 115/75#
9 Lateral Burpees-over-bar
12 Sit-ups

11/24/20 - Tuesday

3 Rounds:
8-10/Leg Weighted Deadbugs @30X1 Holding KB w/2 hands
3-5 Arms only inchworms w/pause in extended position
8-10 Goat Bagger Swings @31X1
___
4 Sets:
2 min AMRAP
30 Kettlebell Swings 32/24kg + Push Press 95/65# In Remaining Time
Rest 1 min
2 min AMRAP
30 Alt. DB Snatch 50/35# + Max Lateral Burpees over DB In Remaining Time
Rest 1 min

11/23/20 - Monday

3 Sets – New Set Every 3 min
Tempo Front Squats *Taken from ground: 6-8 @31X1
20s AMRAP Jump Squats *Perform Immediately after first 3 sets of front squats
8-10 Single DB Bent Rows @30X1 *Hold 1 DB horizontal in 2-hands
___
For Time:
40 Single DB Thrusters 50/35# *Hold single DB horizontal with 2 hands
30 Deadlifts 135/95#
20 Front Squats 135/95#
10/leg Alt. Reverse Lunges 135/95#
*Scale-up Option = 155/105#*

11/21/20 - Saturday

From 0:00-16:00
4 Sets – 2 min AMRAP 
10 Thrusters 115/75#
10 Burpee Box Jump-overs 24/20″
Max Alt. DB Snatch 50/35# in Remaining Time
Rest 2 min btwn Sets
From 16:00-28:00
4 Sets – 1:30 AMRAP 
8 Hang Squat Cleans 115/75#
10 Shoulder-to-Overhead 115/75#
Max Lateral Burpees-over-bar in Remaining Time
Rest 1:30 btwn Sets 

11/20/20 - Friday

3 Sets:
8/leg Front Rack Step-ups *All on one leg then all on other leg
8 Alt. Bird Dog w/2 breath hold at top of each rep
+
8 Sets – New Set Every 90 sec:
Power Clean + Hip Clean + Jerk
Sets 1-2: 2 @50-60%
Sets 3-4: [email protected]%
Sets 5-8: [email protected]%
___
10-8-6-4-2 Power Clean 135/95#’
20-16-12-8-4 Wallballs 20/14#

11/19/20 - Thursday

3 Sets:
10 Sumo Stance Goodmorning
Rest 40-60 sec
10/arm Alt. SA DB Overhead Lunges
Rest 40-60 sec
20s Top of Pull-up Hold -or- 20s False Grip Chest-to-Ring Hold
10-15s Bottom of Ring Dip Hold+10-15s Ring Support Hold -or- 10s Bottom of Push-up Hold + 20s FLR Hold
Rest 40-60 sec
___
10 min AMRAP
1-2-3-4…Double-DB Complex 50/35#
Devils Press + Thruster + Rev. Lunge Left + Rev. Lunge Right
10 Sit-ups
30 Double-unders