WORKOUT OF THE DAY – PERFORMANCE

10/16/21 - Saturday
In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 26 minutes of:
2 Rounds of: 40 Hang Power Snatch 75/55# + 40 Burpees
2 Rounds of: 40 Thrusters 95/65# + 40 Toes-to-Bar
2 Rounds of: 40 Shoulder-to-Overhead 115/75# + 40 Alt. Front Rack Rev. Lunges 115/75#
2 Rounds of: 40 Hang Power Cleans 135/95# + 40 Wallballs 20/14#

10/15/21 - Friday

2 Rounds:
6-8 DB Cuban Press
6-8 Supine MedBall Hamstring Curls *Try Single leg if able
6-8/side SA KB Front Rack Squat @30X1
+
10-12 min to Build to a Max Complex:
Clean Pull + Clean + Jerk
___
5 Rounds
5 Deadlifts 225/155#
10 Pull-ups
20 Kettlebell Swings 24/16kg
*Scale-up Option = 275/185# DL & C2B Pull-ups*

10/14/21 - Thursday

4 Sets:
5-6 Bulgarian Split Squats Each Leg
-into-
20s Max Jumping/Step-back Lunges
+
4 Sets:
5-6 Half Kneeling Filly Press @Each Arm *Increase Weight or Reps from Last Week
-into-
20s Max Weighted Sit-ups Holding Plate
___
10 min AMRAP
10 SA DB Hang Clean to Overhead 50/35#
10 Alt. SA OH Rev Lunges 50/35#
10 Box Jumps 24/20″
*Switch Arms each round (All on the same arm Each Round)

10/13/21 - Wednesday

2 Rounds:
6-8 PVC Pass Throughs @3030 *Try and add 2.5-5# plate this week
10/arm SA Russian KBS *Try to go a little heavier this week
20s Banded Smurf Jacks *Go Fast
+
10-12 min to Build to a Max Complex:
Snatch Pull + Snatch + Overhead Squat
___
21-15-9 Reps:
Power Snatch 95/65#
Wallballs 20/14#
Toes-to-Bar
*Scale-up Option = 115/75# PS & 30/20# WB*

10/12/21 - Tuesday

2 Rounds:
6/leg SL Deadlift
6/arm SA Hi-pulls w/3s lower each rep
6/side Windmills @2121
___
20 min Alt. EMOM (4 Sets):
Min 1: 20/16 Cal Row -or- 16/12 Cal AB
Min 2: 20 Kettlebell Swings 32/24kg
Min 3: 15 Burpees
Min 4: Max Hand Release Push-ups *Rx+ = Strict Handstand Push-ups
Min 5: Rest
*Then at 20:00 on the Clock*
1 Round for Time:
20/16 Cal Row -or- 16/12 Cal AB
20 Kettlebell Swings 32/24kg
15 Burpees
20 Hand Release Push-ups
*Scale-up Option = 10 Strict Handstand Push-ups*

10/11/21 - Monday

4 Sets – New Set Every 1:30
1 Back Squat w/pause in bottom *Build to 1 RM
+
3 Sets:
10 Upright KB Row (2-arms/1 KB)
10 Zottman Curls @2121
___
9 min AMRAP
9 Front Squats 115/75#
7 Bar-Facing Burpees
5 Shoulder-to-Overhead 115/75#
*Scale-up Option = 135/95#*