Workout of the Day

AMRAP x 14 MINUTES
14 Alt. KB Goblet Lunges
14 Hand Release Push-Ups
14 Cal Bike

POST-WORKOUT STRENGTH
3 SETS
8/8 KB Goblet Front Foot Elevated Split Squats
16-20 Seasaw DB Z Press
-Rest as Needed b/t Sets-

FOR TIME
21-15-9
Thrusters (95/65*)
Pull-ups

*Or weight of choice

The rep scheme can also be modified to 15-12-9

OPTIONAL FINISHER
3 SETS
1:00 Empty Barbell Quad Smash
15 Light Bicep Curls

EMOM x 8 MINUTES
MIN 1 – 6 Deadlift*
MIN 2 – :20 Bike Sprint
*Start Moderate and build beyond workout weight.

Coaching Note: please go over the deadlift set up today and pick up from the floor
– Bar over shoes laces, touching shins
– Hands on outside close to legs
– Push hips back then bend knees to reach the bar
– Tight Upper Back (Break the bar)
– Braced Core
– Drive Feet through the floor and use legs to lift
– Once bar passes knees bring hips forward
– Tight core when you reach the top
– Return to floor drive hips back till bar passes knee then bend the knee
– Bar should maintain contact with the body throught the lift

EMOM x 18 MINUTES
MIN 1 – 6 Up-Downs Over the Bar + 4 Deadlifts (285lbs max)
MIN 2 – 15-12 Cal Bike
MIN 3 – Rest

Bench Press* 6-4-2-4-6

*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.

1.) ON A 5:00 RUNNING CLOCK…
1,000m Row
-Rest w/ Time Remaining-

Rest 3:00 b/t Part 1 & Part 2

2.) AMRAP x 8 MINUTES
10 Push Press (115lbs max)
12 Cal Row
20 Sit-Ups

“SON OF A NUTCRACKER”:
AMRAP x 18 MINUTES
100m Suitcase Carry
150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 150, Round 2 is 250 and so on…

POST-WORKOUT FINISHER
EMOM x 8 MINUTES
MIN 1 – Max DB Curls (Athlete Choice)
MIN 2 – Max DB Bent Over Reverse Flyes (Athlete Choice)