WORKOUT OF THE DAY – PERFORMANCE

4/20/21 - Tuesday

2 Rounds:
10/leg SL Deadlift
10/arm SA Hi-pulls w/3s lower each rep
10/side Windmills @2121
___
5 Rounds – 2 min AMRAP
10 Power Snatch 95/65#
10 Bar-Facing-Burpees
Max Power Snatch 95/65# in remaining time
-Rest 2 min between rounds-
-into-
5 Rounds – 2 min AMRAP
10 Bar-Facing-Burpees
10 Power Snatch 95/65#
Max Bar-Facing-Burpees in remaining time
-Rest 2 min between rounds-

4/19/21 - Monday

3 Sets – New Set Every 1:30
5 Back Squats @21X1 *Stay lighter this week
+
2 Sets – New Set Every 2:30
8 Single-Arm Hi-pulls/arm
8 Half-kneeling DB Shoulder Press/arm
___
24-16-8 Reps:
Hang Power Cleans 95/65#
Front Squats 95/65#
Shoulder-to-Overhead 95/65#

4/17/21 - Saturday

Complete as many rounds and reps in 25 minutes of:
12 Ground-to-Overhead 95/65#
12 Burpees-over-Bar *Lateral
12 Kettlebell Swings 24/16kg
-Rest 1:1 or Alt. Full Round w/Partner-
9 Ground-to-Overhead 115/75#
12 Burpees-over-Bar *Lateral
15 Kettlebell Swings 24/16kg
-Rest 1:1 or Alt. Full Round w/Partner-
6 Ground-to-Overhead 135/95#
12 Burpees-over-Bar *Lateral
18 Kettlebell Swings 24/16kg
-Rest 1:1 or Alt. Full Round w/Partner-
3 Ground-to-Overhead 155/105#
12 Burpees-over-Bar *Lateral
21 Kettlebell Swings 24/16kg
-Rest 1:1 or Alt. Full Round w/Partner-
Then back down (6/12/18 @135/95# – 9/12/[email protected]/75#…)

4/16/21 - Friday

3 Rounds:
6-8 DB Cuban Press
6-8 Supine MedBall Hamstring Curls @30X1
6-8/arm SA KB Front Rack Squats
+
10 Sets – New Set Every 90 sec:
Power Clean + Push Press + Push Jerk
*Start @50% & Build to Heavy 1+1
___
3 Sets – 2 min AMRAP
250/200m Row or 18/14 Cal AB
Max Squat Cleans 135/95# in Remaining Time
-Rest 2 min btwn sets-

4/15/21 - Thursday

3 Sets – New Set Every 2:30
Min 1: 6 Bulgarian Split Squats Left Leg
Min 2: 6 Bulgarian Split Squats Right Leg
+
3 Sets – New Set Every 2:30
3-5 Weighted Pull-ups
2-3 Wallwalks w/pause half-way up + top + half-way down
___
5 Rounds
6 KB Headcutters 32/24kg
9 Alt. Goblet Rev. Lunges 32/24kg
12 Box Jumps 24/20″

4/14/21 - Wednesday

3 Rounds:
8 PVC Pass Throughs @3030
10/arm SA Russian KBS
20s Banded Smurf Jacks
+
8 Sets – New Set Every 60 sec:
Snatch Pull + Power Snatch
*Start @50% & Build to Heavy 1+1
___
10 min AMRAP
1-2-3-4-5…
Squat Snatch 95/65#
Kettlebell Swings 32/24kg