WORKOUT OF THE DAY – PERFORMANCE

1/16/21 - Saturday

22 min AMRAP
2-4-6-8…
Thursters 95/65#
Hang Power Cleans 95/65#       
Lateral Burpees-Over-Bar
*Rest 1:1

1/15/21 - Friday

3 Sets:
10-12 SA KB Front Squats each arm
12 Banded Russian KB Swings
12 DB Cuban Press
+
8 Sets – New Set Every 90 sec:
Clean + Jerk
Sets 1-2: [email protected]%
Sets 3-5: [email protected]%
Sets 6-8: [email protected]%
___
4 Rounds:
8 Shoulder-to-Overhead 135/95#
10 Alt. Front Rack Reverse Lunges 135/95#
40 Double-unders

1/14/21 - Thursday

3 Sets:
10/side Split Stance Goodmorning *Building
Rest 40-60 sec
8-10 DB Floor Press
Rest 40-60 sec
8-10/arm Double KB/DB Bent-over Seesaw Row
Rest 40-60 sec
___
3 min AMRAP
20/16 Cal Row -or- 16/12 Cal AB
18 Lateral Burpees-Over Plate
Max Plate Ground-to-Overhead 45/35# in Remaining Time
Rest 1 min
3 min AMRAP
20/16 Cal Row -or- 16/12 Cal AB
15 Lateral Burpees-Over Plate
Max Kettlebell Swings 24/16kg in Remaining Time
Rest 1 min
3 min AMRAP
20/16 Cal Row -or- 16/12 Cal AB
12 Lateral Burpees-Over Plate
Max Alt. DB Snatch 50/35# in Remaining Time

1/13/21 - Wednesday

3 Sets:
6 BB Kang Squats @3131
3 Snatch Grip BTN Push Presses+3 Snatch Grip BTN Push Jerks + 3 Snatch Balance w/pause in catch each rep + 3 OHS
+
8 Sets – New Set Every 90 sec:
Hang Snatch From Pause Above Knee
Sets 1-2: [email protected]%
Sets 3-5: [email protected]%
Sets 6-8: [email protected]%
___
10 min AMRAP
12 Deadlifts 115/75#
9 Anchored Toes-to-Bar
6 Power Snatch 115/75#

1/12/21 - Tuesday

3 Sets
12/leg SL RDL
12 Supinated Grip BB Strict Press
12 Crab Scap Push-ups @2121
___
3 min AMRAP
20 KB Headcutters 24/16kg
30 Sit-ups
20 Ground-to-Overhead 115/75#
-Rest 2 min-
5 min AMRAP
20 KB Headcutters 24/16kg
30 Sit-ups
20 Ground-to-Overhead 115/75#
-Rest 2 min-
For time (10 min Time Cap):
20 KB Headcutters 24/16kg
30 Sit-ups
20 Ground-to-Overhead 115/75#
*Scale up Option = 32/24kg KB & 135/95# G2O*

1/11/21 - Monday

4 Sets – New Set Every 3 min
5 Front Squat +10 Alt. FR Rev. Lunges
16 Renegade Rows (8/arm)
12 KB Hi-pulls
___
12 min AMRAP
12 Thrusters 95/65#
12 Kettlebell Swings 24/16kg
12 Burpees