WORKOUT OF THE DAY – PERFORMANCE

7/4/22 - Monday

4th of JULY WOD
In teams of 2, complete as many rounds and reps as possible in 22 minutes of:
7 Power Cleans 135/95# *Each Partner
4 Hang Squat Clean Thrusters 135/95# *Each Partner
17 Synchronized Bar-Facing Burpees *Each Partner
76 Wallballs 20/14# *Total

7/2/22 - Saturday
In teams of 2, with only 1 partner working at a time, complete as many rounds and reps and possible in 26 minutes of:
80 Shoulder-to-Overhead 115/75#
30 Bar-Facing Burpees
80 Hang Power Cleans 115/75#
30 Bar-Facing Burpees
40 Thrusters 115/75#
30 Bar-Facing Burpees
40 Clean & Jerks 115/75#
30 Bar-Facing Burpees
*If you complete a full round cut reps on BB movement in half (40/40/20/20) for 2nd round*

7/1/22 - Friday

3 Sets:
8 SA KB Front Squats each arm
10-12 Banded Russian KB Swings
8 DB Cuban Press
+
9 Sets – New Set Every 90 sec:
Sets 1-6: Clean Pull + Hang Clean From Pause Above Knee
Sets 1-2: [email protected]%
Sets 3-4: [email protected]%%
Sets 5-6: [email protected]%
Sets 7-9: 3 Push press + 1 Split Jerk w/2s pause in catch
___
5 Rounds
20 Wallballs 20/14#
10 Deadlifts 225/155#

6/30/22 - Thursday

3 Sets:
6-8/side Split Stance Goodmorning
Rest 40-60 sec
3-5 False Grip Ring Pull-ups @21X1
Rest 40-60 sec
3-5 Strict Ring Dips @21X1 *Break-up reps if needed
-or-
6-8 Ring Push-ups @21X1
Rest 40-60 sec
___
4 Sets – 2:30 min AMRAP / 1 min Rest
20/16 Cal Row -or- 16/12 Cal AB
Max Wall-walks in Remaining Time

6/29/22 - Wednesday

3 Sets:
6 Goblet Kang Squats
6/side KB Arm-bars
6/arm SA Overhead Squat
+
9 Sets – New Set Every 90 sec:
Sets 1-6: Snatch Pull + Hang Snatch From Pause Above Knee
Sets 1-2: [email protected]%
Sets 3-4: [email protected]%%
Sets 5-6: [email protected]%
Sets 7-9: 1 Snatch Balance + 3-4 OHS @31X1
___
10 min AMRAP:
10 Box Jump-Overs 24/20″
10 Toes-to-Bar
10 Hand-Release Push-ups

6/28/22 - Tuesday

3 Sets
8-10/side Double KB Staggered Stance Deadlift
8-10/side Half-Kneeling Filly Press
30 sec Supinated Grip Hang
___
5 min AMRAP
7 Power Cleans 115/75#
10/8 Cal Assault Bike
-3 min Rest-
5 min AMRAP
7 Shoulder-to-Overhead 115/75#
10/8 Cal Row
-3 min Rest-
5 min AMRAP
7 C&J 115/75#
10 Lateral Burpees-Over-Bar