Workout of the Day

Tuesday

3 SETS*
Max Reps ‘Unbroken’ Strict Pull-Ups

EMOM x 14 MINUTES
MIN 1 – 8 Slam Balls + 4-8 Pull-Ups
MIN 2 – :45 Max Meter Row

5×4 @ 75-80% Deadlift*
*Base percentages off 2-Rep Heavy.
*Lift every 2:30 

4 SETS
ON A 3:00 RUNNING CLOCK…
12-18 Cal Row
8 Alt. Single Arm DB Devil’s Press
Max Deadlifts (in Time Remaining)
:30 Rest b/t Sets-

Tuesday

4 SETS
2 Bottom to Half Pull-Ups
:05 Chin Over Bar Hold
2 Top to Half Pull-Ups
2 Strict Pull-Ups
– Aim for as little rest as possible btw movements
– Rest as Needed b/t Sets-

Scale Options:
Toe Assist (using ajustable bar or barbell on rack)
Ring row
Banded

“TABATA”
8 ROUNDS OF EACH, :20 ON / :10 OFF
TABATA 1 – Bike
TABATA 2 – Ring Rows
TABATA 3 – Double Unders
TABATA 4 – Bike
-No Additional Rest b/t Tabatas-

Monday

5×4 @ 75-80% Push Press*
*Base percentages off 2-Rep Heavy.
*Lift every 2:30 can set timer for the class

FOR TIME
20 Med. Ball Front Squats (20/14)|(14/10)
20 Push Press (95/65)|(65/45)
20 Wall Ball Step-Ups (24/20)*
20 Wall Ball Push Press to Target
20 Front Squats
20 Box Jumps
20 Wall Balls
20 Box Jump Overs
*Hold WB Any Way for Step-Up.

Saturday

EVERY 1:30 x 5 SETS
1 Hang Muscle Clean to Overhead + 2 Hang Clean to Overhead
OR
1 Hang Muscle Snatch + 2 Hang Power Snatch

*Start light and build beyond workout weight.
*Today Athletes get to choose if they want to Clean + Overhead or Snatch

20 MIN AMRAP 10 Waist to Overhead**

60 Double Unders

400m Run or 30 Cal Row

PARTNER WORKOUT OPTION: IN TEAMS OF 2

20 Waist to Overhead

120 Double Unders

400m Run or 30 Cal Row

*P1 Works while P2 is Resting *

If partners choose to run they can either run 400m together or split the run 200m/200m. **Option to Perform a Hang Clean to Overhead or Hang Power Snatch. (Can use Barbell or DB)