WORKOUT OF THE DAY – PERFORMANCE

12/9/22 - Friday

2 Rounds:
6/arm Alt. DB Press in bottom of Squat
6/leg Double DB Single-Leg RDL + Rev. Lunge
+
10-12 min to Build to a Max Complex:
Clean + Front Squat + Jerk
___
9 min AMRAP
8 Deadlifts 185/135#
12 SA DB Hang Clean-to-Overhead 50/35#
24 Double-unders
*Rx+ = 225/155# DL & 48 Double-unders

12/8/22 - Thursday

3 Sets:
6/leg Bulgarian Split Squats @20X1 *Build to 6RM each leg
Rest 40-60 sec
6 Pendlay Rows *Increase Weight Each Set
Rest 40-60 sec
10 Rower Pike-ups @21X1 + Max Hold @top of last rep -or- 10/side Belly-Facing/Pike HS Hold Shoulder Taps + Max Hold after last rep
Rest 40-60 sec
___
12 min AMRAP
5 Push Press 115/75# *Scale-up Option = HSPU*
5 Alt. SA Devils Press 50/35#
5 KB Head Cutters 24/16kg *Scale-up Option = 32/24kg*

12/7/22 - Wednesday

2 Rounds
5/arm Windmills @2121
8/leg SL Box Touchdown Squats
10 Plank on Elbows to Plank on Hands
+
10-12 min to Build to a Max Complex:
Snatch + Overhead Squat
___
10 min AMRAP
6 Toes-to-Bar
8 Burpees
10 Alt. DB Snatch 50/35#

12/6/22 - Tuesday

2 Rounds
6-8 Goodmornings
8 V-ups /Tuck-ups
15-20 sec Tuck/L-Hang Hold
___
3 Rounds for Max Reps:
1 min Max Dumbbell Ground-to-Overhead 50/35#
1 min Rest
1 min Max Bar-Facing Burpees
1 min Rest
1 min Max Hang Power Snatch 95/65#
1 min Rest
1 min Max Cal Row/AB
1 min Rest

12/5/22 - Monday

4 Sets – New Set Every 3 min
1 Tempo Back Squat @30X1 + 1 Back Squat (No Tempo) *Build to a Max Complex
6-8 SA DB/KB Chainsaw Row Each Arm *DB/KB starts on ground each rep
1-2/arm TGU -or- 6-8/arm Turkish Sit-ups
___
8 min AMRAP
8 Wallballs 20/14#
8 Box Jump Step-downs 24/20″
8 Kettlebell Swings 24/16kg

12/3/22 - Saturday

In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
80 Clean & Jerks 115/75#
80 Bar-Facing Burpees
80 Thrusters 115/75#
80 Kettlebell Swings 32/24kg
80/60 Cal Row -or- 60/45 Cal AB
*If you finish start back at the beginning and cut reps in half (40 reps each)