WORKOUT OF THE DAY – PERFORMANCE
10/5/23 - Thursday
3 Rounds:
8/leg SL Deadlift
20-30s Ring/P-Bar Support Hold
8/side Windmills @2121
___
3 Rounds (27 minutes)
0:00-2:00 – 2 min AMRAP
20/15 Cal Row -or- 16/12 Cal AB + Max Plank on Elbows Hold
2:00 – 3:00 – Rest
3:00-5:00 – 2 min AMRAP
200m Run + Max Cal Row/AB
5:00 – 6:00 – Rest
6:00-8:00 – 2 min AMRAP
10 Burpee Box Jump-overs 24/20″ + Max Goblet Rev. Lunges 24/16kg In Remaining Time
8:00 – 9:00 – Rest
10/4/23 - Wednesday
3 Rounds:
8 PVC Pass Throughs @3030
10/arm SA Russian KBS
Banded Side-Shuffle Shuttle (25ft out & back x2) *Band around knees
+
8 Sets – New Set Every 90 sec:
Snatch Pull + Snatch + Overhead Squat
Sets 1-2: 2 @50-60%
Sets 3-4: 2@70%
Sets 5-8: 1@80%
+
10 min AMRAP:
10 Hang Power Snatch 95/65#
10 Alt. OH Reverse Lunges 95/65#
10 Pull-ups *Rx+ = 10 C2B -or- 5 BMU
10/3/23 - Tuesday
3 Sets:
Pull-up Progression
-Rest 45 Seconds-
Push-up Progression
-Rest 45 Seconds-
GHD Sit-Up Progression
-Rest 1-2 min-
___
12 min AMRAP
Ascending Ladder 2-4-6-8… Reps:
Alt. DB Snatch 50/35#
Wallballs 20/14#
Lateral Burpees-over-Dumbbell
10/2/23 - Monday
3 Sets – New Set Every 3:30
1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo)
8-10 SA DB Bent Rows Each Arm
30 sec Double DB OH March *Sub plate OH Hold if needed
___
10 min AMRAP
10 Squat Clean Thrusters 115/75#
10 Toes-to-Bar
10 Box Jumps 24/20″
9/30/23 - Saturday
In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 28 minutes of:
50-40-30-20
Ground-to-Overhead*
Bar-Facing Burpees
-into
50-40-30-20
Thrusters*
Pull-ups (Rx+ = C2B)
*50@75/55#-40@95/65#-30@115/75#-20@135/95#
9/29/23 - Friday
2 Rounds:
6/side Goblet Hold Lateral Lunge
5 Dumbbell Sotts Press @21X1 *Modify to 5-6/arm SA if needed
8-10/side Lateral Plank Scap Walk-ups
+
10-12 min to Build to a Max:
Clean Lift off w/pause @knee + Clean w/pause @knee + Jerk
___
4 Sets – New Set Every 3 min:
30 sec Deadlifts 225/155#
30 sec Toes-to-Bar
30 sec Lateral Burpees-over-bar
90 sec Rest