WORKOUT OF THE DAY – PERFORMANCE

9/19/20 - Saturday

In Teams of 2, Alt. Full Rounds to Complete As Many Rounds and Reps as Possible in 26 minutes of:
-Partner 1 Performs-
UB Hang Clean Thrusters *Change weight/reps each round
*Rnd 1: [email protected]/55# – Rnd 2: [email protected]/65# – Rnd 3: [email protected]/75# – Rnd 4: [email protected]/95#
12 Lateral Burpees-Over-Bar
Kettlebell Swings* 24/16kg *Reps Increase Each Round
*Rnd 1: 9 Reps – Rnd 2: 12 Reps – Rnd 3: 15 Reps – Rnd 4: 18 Reps
-Then P2 Performs Same thing-
-Then P1 Performs-
T&G Clean & Jerks*Change weight/reps each round
*Rnd 1: [email protected]/65# – Rnd 2: [email protected]/75# – Rnd 3: [email protected]/95# – Rnd 4: [email protected]/105#
12 Lateral Burpees-Over-Bar
Kettlebell Swings 24/16kg *Reps Increase Each Round
*Rnd 1: 9 Reps – Rnd 2: 12 Reps – Rnd 3: 15 Reps – Rnd 4: 18 Reps
-Then P2 Performs Same thing-

9/18/20 - Friday

2 Rounds:
12 DB Cuban Press
12 Supine MedBall Hamstring Curls
40s Double KB Front Rack -or- Goblet Wall-sit Hold
+
8 Sets – New Set Every 75 sec:
Clean Pull + Clean + Jerk
Sets 1-2: [email protected]%
Sets 3-5: [email protected]%
Sets 6-8: [email protected]%
___
3 Rounds
15 Deadlifts 155/105#
20 Air Squats
10 Hang Power Cleans 155/105#
20 Air Squats
5 Shoulder-to-Overhead 155/105#
20 Air Squats

9/17/20 - Thursday

2 Sets:
12 Bulgarian Split Squats/Leg
Rest 30 sec
12-15 Side Plank Reach-Throughs/side
Rest 30 sec
10 Barbell Shoulder Press
Rest 30 sec
___
Choose 1 of 4 Options:
1) 2k Row time trial
2) 1 Mile Run time trial
3) 100/75 Cal AB
4) 7 min AMRAP Burpees

9/16/20 - Wednesday

2 Rounds:
25m Banded Side Shuffle each direction
15/arm SA Russian KBS
10 PVC Pass Throughs @3030
+
8 Sets – New Set Every 75 sec:
Snatch Pull + Snatch + Overhead Squat
Sets 1-2: [email protected]%
Sets 3-5: [email protected]%
Sets 6-8: [email protected]%
___
10 min AMRAP
24 Double-unders
12 Alt. DB Snatches 50/35#
6 Burpees-Over-Dumbbell

9/15/20 - Tuesday

2 Rounds:
12/leg SL Deadlift
12/arm SA Hi-pulls w/3s lower each rep
10/side Windmills @2121
___
20 min Alt. EMOM (4 Sets):
Min 1 – 20/16 Cal Row -or- 16/12 Cal AB *Alt. Each Set (2 sets each)
Min 2 – 20 Kettlebell Swings 32/24kg
Min 3 – 15 Burpees
Min 4 – Max Handstand Push-ups
Min 5 – Rest

9/14/20 - Monday

3 Sets – New Set Every 3 min
3 Pause Back Squat @70% w/pause in bottom each rep
5-6 Supinated Grip Pull-ups/Ring Pull-ups -or- 10-12 Double DB Bicep Curls
8-10 Upright KB Row
___
10 min EMOM
10 Sumo-Deadlift Hi-pulls 95/65#
Max Wallballs 20/14# in Remainder of Minute