WORKOUT OF THE DAY – PERFORMANCE

7/24/21 - Saturday
In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 14 minutes of:
8 Burpee Box Jump-Overs 24/20″
10 Thrusters 115/75#
200m Run
-Rest 2 min-
In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 14 minutes of:
8 Hang Squat Cleans 115/75#
10 Burpee Box Jump-Overs 24/20″
12 Alt. DB Snatch 50/35#

7/23/21 - Friday

2 Sets:
6/leg Front Rack Step-ups *All on one leg then all on other leg **Add weight this week
8 Goblet Tall Kneel-to-Standing
+
10-12 min to Build to a Max:
Clean Pull w/Pause in Extension + Hang Clean from Above Knee + Jerk
___
CF Open Workout 13.2
10 min AMRAP
5 Shoulder-to-Overhead 115/75#
10 Deadlifts 115/75#
15 Box Jumps 24/20″

7/22/21 - Thursday

3 Sets:
5 Banded Deadlifts *Build to a Heavy set of 5
-into-
20-30 sec L/Tuck-Hang Hold *Max hold on last set
Rest 60 sec
8 Neutral Grip DB Floor Press
-into-
30-40 sec Belly Facing HS Hold *Max Hold on Last Set
Rest 60 sec
___
10 min AMRAP
8 Burpees
10 (5/5) SA DB Hang Clean to Overhead 50/35#
12 Kettlebell Swings 32/24kg

7/21/21 - Wednesday

2 Sets:
5 Bird-dogs/side w/3s hold each rep
8 Cuban Raises
2-3 Elevator OHS w/PVC or Bar *3s Pause Each Position (1/4 way down + at parallel + bottom of squat + at parallel + 3/4 way up)
+
10-12 min to Build to a Max:
Snatch Pull w/Pause in Extension + Hang Snatch from Above Knee
___
4 Rounds
48 Double-unders
12 Shoulder-to-Overhead 115/75#
12 Toes-to-Bar

7/20/21 - Tuesday

2 Rounds:
6/Side Alt. Opposite arm/leg Weighted Deadbugs @30X1
8 BB Rollouts @31X1
6 Goat Bagger Swings @31X1
___
3 Sets for Max Reps:
60 seconds of Wallballs 20/14#
60 seconds of Kettlebell Sumo-Deadlift High-pulls 32/24kg
60 seconds of Box Jumps 24/20″
60 seconds of Alt. Hang DB Snatch 50/35#
60 seconds Row for Cals
Rest 60 seconds between sets

7/19/21 - Monday

5 Sets – New Set Every 3 min
Back Squat: 5-4-3-2-1 *Build to a 1 RM
6-8/arm Alt DB/KB Bent Row *w/band around knees
6-8/arm Alt DB/KB Shoulder Press *Hold non-pressing arm in Front Rack
___
9 min AMRAP
8 Power Cleans 115/75#
10 Front Squats 115/75#
12 Pull-ups 
*Scale-up Option = 135/95# & C2B Pull-ups*