Workout of the Day

Friday

EVERY :90 x 4 SETS
3 Hang Muscle Snatch + 3 Hang Power Snatch

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 20 MINUTES*
10 Hang Power Snatches
20 DB Box Step Ups
*While Partner 1 works, Partner 2 will accumulate max Cals on the Bike.

Wednesday

6×5 @ 75-80% Deadlift*
*Base percentages off 2-Rep Heavy.

AMRAP x 12 MINUTES
15-12-9 Deadlifts (185/135)|(135/95)
45-60-75 Double Unders or Single Under

If complete round of 9 DL and 75 Double Under start from beginning

STRENGTH/SKILL
5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises

4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows (35/20)|(20/15)
10 DBL DB Hang Muscle Cleans
-1:00 Rest b/t Sets-

*Start the AMRAP from the beginning in each new set.

STRENGTH FINISHER (Performed after Workout)
3 SETS*
15 DB Pull Overs*
10/10 Seated Single Leg Lifts
*Use a moderate-heavy weight. Can be perfomed on bench or floor.

Monday

6×5 @ 75-80% Front Squat*
*Base percentages off 2-Rep Heavy.

Coaching Note: Strength Timeline
MIN // REPS // %
• 0-2 // 5 //40-50% (2nd set of teaching)
• 2-4 // 5 // 50-60%
• 4-6 // 5 //60-70%
• 6-18 // 6×5 // 75-80%

5 ROUNDS FOR TIME
10-15 Cal Row
20 Unbroken Wall Balls

*If you break or drop the ball before 20 reps, perform 5 Burpees then continue until reach 20. Wall Balls must be performed in one continuous motion…no resting with the ball.

Saturday

AMRAP x 8 MINUTES
15 Cal Bike
12 Sit-Ups
9 Pull-Ups*

-Rest 2:00-

AMRAP x 8 MINUTES
15 Cal Row
12 Toes to Bar
9 Push Ups

*Option to perform Banded Pull Up, Ring Rows or Jumping Pull Up