Workout of the Day

Workout of the Day: Monday, 24-January-2022

Warm-up
2 Rounds
20 Glute Bridges
15 Hang Power Cleans
10 Front Squats
Front Rack Mobility
Hang Squat Clean (3xMax reps @ 70%)
3 Rounds
MAX Hang Squat Cleans in one set @70%
rest 3 min
Metcon (Time)
2 Rounds
30 cal Row
30 Thrusters 45/35
30 Pull-ups

Workout of the Day: Saturday, 22-January-2022

Warm-up
3 Rounds
200m Run
10 alt DB Snatch
45 sec Plank
Metcon (AMRAP – Rounds and Reps)
25 AMRAP
with a partner
40 cals Row split
20 Synchro Burpees
30 cals Ski split
16 Wall Walks split

Workout of the Day: Friday, 21-January-2022

Warm-up
30 Glute Bridges
25 Good Mornings
20 Jumping Lunges
15 Jumping Squats
10 Hollow Rocks
Pause Back Squat ( 6×4 Pause Back Squats 80%)
12 min Alt EMOM
1 – 1 pause Back Squat 80%
2 – 4 Box Jumps, 30/24 (use a height that makes you focus on being explosive) doesn’t need to be to high
Metcon (AMRAP – Rounds and Reps)
13 AMRAP
2 Wall Walks
20 Wall Balls 20/14
4 Wall Walks
30 Wall Balls
6 Wall Walks
40 Wall Balls
8 Wall Walks
50 wall balls …

Workout of the Day: Thursday, 20-January-2022

Warm-up
3 Rounds
2 Turk Get-ups
200m Jog
100ft Bear Crawl
Bench Press (4×4)
4 Rounds
4 Bench Press heavier than last week
10 Pull-ups
Rest 2 min
Metcon (Time)
10 Rounds
10 Squat Jumps into
15/10 cals Row SPRINT
Rest 1 min

Workout of the Day: Wednesday, 19-January-2022

Warm-up
10 Pass Throughs
10 Push-up to Down Dog
10 Hang Power Snatch w/PVC
then
9 min alt EMOM
10 OHS
8 Hang Power Snatch
6 Box Jumps
Hang Squat Snatch (3xMax reps @ 65%)
3 Rounds
MAX Hang Squat Snatches in one set, 65% of best snatch
Rest 3 min
Metcon (Time)
5 Rounds
10 Front Squats 115/75
3 BMU or Burpee Pull-ups

Workout of the Day: Tuesday, 18-January-2022

Warm-up
2 Rounds
500m Row
15 Wall Balls
10 Sit-ups

Skill Work
4 Rounds
1 min Plank
50 ft OH DB Walking Lunges
Rest 1 min
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200m Run
10 alt Box Step-ups 24/20
20 alt DB Snatch 50/35

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