WORKOUT OF THE DAY – PERFORMANCE

1/24/22 - Monday

6 Sets – New Set Every 2:30
Back Squat Waveload: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
8 Strict Pull-ups w/slower down than up tempo
___
12 min AMRAP
15 Thrusters 95/65#
10 Burpee Box Jumps 24/20″

1/22/22 - Saturday
In Teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 28 minutes of:
20 (Snatches* + Bar-Facing-Burpees)
40 (Clean & Jerks* + Toes-to-Bar)
60 (Thrusters* + Kettlebell Swings 32/24kg)
*Weight Increases Each Round: 95/65#-115/75#-135/95#
**Whenever you break on the BB  movement , you must perform the same number of reps on the other movement before switching partners 
(ie. P1 does 6 Snatches+6 BFB then P2 does 6 Snatches+6 BFB)

1/21/22 - Friday

3 Rounds:
8-10/side Goblet Hold Lateral Lunge
8-10/side Side-Plank Reach-throughs
6-7/arm DB/KB Complex (1 Rep = SA Thruster + SA OHS)
+
8 Sets – New Set Every 90 sec:
Clean + Jerk
Sets 1-2: [email protected]%
Sets 3-4: [email protected]%
Sets 5-6: [email protected]%
Sets 7-8: [email protected]%+
___
10-to-1
Deadlift 225/155#
Hand-Release Push-ups
*Scale-up Option = Handstand Push-up*

1/20/22 - Thursday

3 Sets:
10-8-6 Pendlay Rows *Building
Rest 20 sec
25-30 sec L/Tuck Hang
Rest 60 sec
+
3 Sets:
10-12 Banded Dumbbell Floor Press @31X1 *Increae Weight or reps from laast week
Rest 20 sec
30 sec Plank Weight Transfers
Rest 60 sec
___
8 min EMOM
Even: 18/14 Cal Row -or- 14/11 Cal AB
Odd: Goblet Wall Sit-hold 32/24kg

1/19/22 - Wednesday

3 Rounds:
14-16 (7-8/arm) SL KB Swap each leg
30 sec Farmers Hold March in Place *Slow and controlled (goal is not to rock back and forth as you lift up each leg)
3-4/arm Turkish Get-up
+
8 Sets – New Set Every 90 sec:
Hang Snatch From Pause Above Knee
Sets 1-2: 4 @50-60%
Sets 3-4: [email protected]%
Sets 5-6: [email protected]%
Sets 7-8: [email protected]%+
___
12 min AMRAP
Power Snatch *Increasing Weight/Decreasing Weight Each Round
10 Pull-ups
10 Burpees
*[email protected]/55#[email protected]/65#[email protected]/75#[email protected]/95#[email protected]/105#

1/18/22 - Tuesday

3 Sets
8-10/leg ATG Split Squat @22X1
25s/arm SA Plank Hold
8-10 Crab Scap Push-ups @2121
___
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 50/35# IRT
Rest 30 sec
1 min Cal AB or Row
Rest 30 sec
1 min of 4 Double DB Devils Press 50/35# + Max Burpees in Remaining Time
Rest 30 sec