WORKOUT OF THE DAY – PERFORMANCE
3/30/23 - Thursday
4 Sets – New Set Every 6 min *Consistent Pacing/set
18/14 Cal AB
10 Toes-to-Bar
18/14 Cal Row
5 Wall-walks
**Change Order Every other set (Row-WW-AB-T2B)
+
2 Rounds of:
1 min Rope Climbs
1 min Rest
1 min HSPU Variation
1 min Rest
1 min Double/Single-unders
1 min Rest
3/29/23 - Wednesday
3 Rounds:
5/direction KB Halos
Banded Pull-apart Complex: 5 Across Chest + 5 Overhead + 5 Pass-Throughs
3 Tempo Overhead Squats @33X1
+
8 Sets – New Set Every 1:15:
Snatch w/Pause @Knee + Snatch
*Build to Heavy 1+1 (with no misses) for the Day
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10 Rounds *15 min Time Cap
8 Ground-to-Overhead 95/65#
10 Bar-Facing Burpees
3/28/23 - Tuesday
3 Rounds:
1-2/arm Turkish Get-up
6-8/side Medball Squeeze Deadbugs
8/leg Farmers Carry Rev. Lunges
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20 min AMRAP
20 Double-unders
7 Wallballs 20/14#
6 Alt. Devils Press 50/35#
5 Toes-To-Bar
3/27/23 - Monday
4 Sets – New Set Every 1:30
2 Back Squats w/pause in bottom *Build to heavy double
+
3 Sets – New Set Every 2:30
6 Single-Arm Hi-pulls/arm
6 Half-kneeling DB Shoulder Press/arm
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5 Rounds:
3 Power Cleans 135/95#
6 Front Squats 135/95#
12 Alt. Front-Racked Rev. Lunges 135/95#
*Scale-up Option = 155/105#*
3/25/23 - Saturday
In teams of 2, with only 1 partner working at a time, complete as many reps as possible in 24 minutes of:
30 Toes-to-Bar
30 Bar-Facing Burpees
30 Power Snatch *Start @95/65# & Increase Every 2 Rounds
*Weight Increases Every 2 Rounds: 95/65#-115/75#-125/85#-135/95#-155/105#
3/24/23 - Friday
3 Rounds:
10-12/side Goblet Hold Lateral Lunge
8-10/side Plank Weight Transfers
6-8/leg Alt. OH Rev. Lunges w/Empty BB or Bumper Plate
+
9 Sets – New Set Every 1:40
Clean w/Pause @Knee + Clean & Jerk
Sets 1-2: 2+2+2 @50-60%
Sets 3-5: 1+1+2 @60-70%
Sets 6-9: [email protected]%
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10 min AMRAP
20 Deadlifts 115/75#
15 Lateral Burpees-over-bar
10 Hang Clean-to-Overhead 115/75#