BE YOUR OWN HERO

WORKOUT OF THE DAY

21.01.2022

Strength

Every 2:30 minutes, for 10 minutes (4 sets)
Set 1 – 4 Push Press + 1 Split Jerk
Set 2 – 3 Push Press + 1 Split Jerk
Set 3 – 2 Push Press + 1 Split Jerk
Set 4 – 1 Push Press + 1 Split Jerk

Conditioning

Open Workout 11.?

For more details, check our Instagram account for full workout!

Finisher

Finisher
100 Empty Barbell Bicep Curls
100 Single Dumbbell Skull Crushers

*Complete all 100 Bicep Curls before the Skull Crushers

WORKOUT OF THE DAY

20.01.2022

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

*Build to a heavy complex for the day

Every minute, for 9 minutes (3 sets)
Minute 1 – Max Unbroken Front Squats @ 70% of your 1 rep max
Minute 2 – 6-8 RDL’s
Minute 3 – Rest

Conditioning

Every minute, for 12 minutes (4 rounds)
Minute 1 – 10-20 Pistols
Minute 2 – 10-15 GHD Sit-Ups
Minute 3 – 1-3 Rope Climbs

WORKOUT OF THE DAY

19.01.2022

Skill

Toes To bar
Every minute, for 6 minutes (6 sets)
50% Reps
Or
Add 1 rep from last week

Strength

3 Sets:
5-10 Strict Toes To Bar
15 Pike Straight Leg Raises
20 Supine Leg Raises
Rest 1-2 minutes between sets

Conditioning

For time:
40 Wall Ball Shots @ 20/14lbs
40/30 Calorie Row
40 Chest To Bar Pull-Ups/ Pull-Ups
400m Run
40 Dumbbell Snatch @ 22.5/15kg
40/30 Calorie Row
40 Box Jump Over’s @ 24/20″
400m Run

Time (lower is better)
Time Cap: 22 minutes

WORKOUT OF THE DAY

18.01.2022

Strength

3 Sets:
Dumbbell Chest Flys
Set 1 – 12-15 Reps @ Tempo 3010
Set 2 – 12-15 Reps
Set 3 – 12-15 Reps

Incline Dumbbell Bench Press
Set 1 – 12 Reps @ Tempo 3010
Set 2 – 10 Reps
Set 3 – 8 Reps

Rest 2 minutes between sets

3 Sets:
Pendlay Row
Set 1 – 12 Reps @ Tempo 21X1
Set 2 – 10 Reps
Set 3 – 8 Reps

Seated Banded Face Pulls
Set 1 – 12-15 Reps @ Tempo 2020
Set 2 – 12-15 Reps
Set 3 – 12-15 Reps

Rest 2 minutes between sets

Conditioning

Every 5 minutes, for 15 minutes (3 rounds)
3 Wall Walks
50 Double Under’s
6 Wall Walks
25/18 Calorie Assault Bike

Finisher

60 Second Forearm Plank Hold
20 Crunches
20 Bicycle Kicks
120 Second Forearm Side Plank/ 60 Second Each Side
20 Ankle Taps with legs straight in air
20 V-Ups

WORKOUT OF THE DAY

17.01.2022

Strength

Power Clean & Jerk
Every 3 minutes, for 9 minutes (3 sets)
Set 1 – 1.1.1.1 Reps @ 75%
Set 2 – 1.1.1 Reps @ 80%
Set 3 – 1.1 Reps @ 85%+

*10 second rest between reps

Back Squat
Every 2:30 minutes, for 10 minutes (4 sets)
Set 1 – 6 Reps @ 70-75%
Set 2 – 6 Reps
Set 3 – 4 Reps
Set 4 – 4 Reps

Conditioning

As Many Rounds and Reps as possible in 8 minutes
8 Dumbbell Front Rack Lunges @ 2×22.5/15kg
8 Burpees Over The Dumbbell
8 Dumbbell Front Rack Lunges
8 Toes To Bar

Rounds and Reps (higher is better)

WORKOUT OF THE DAY

14.01.2022

Strength

Every minute, for 14 minutes (12 sets)
Minute 1 – 5 Shoulder Press
Minute 2 – 5 Shoulder Press
Minute 3 – 5 Shoulder Press
Minute 4 – Rest
Minute 5 – 3 Push Press
Minute 6 – 3 Push Press
Minute 7 – 3 Push Press
Minute 8 – 3 Push Press
Minute 9 – Rest
Minute 10 – 1 Split Jerk
Minute 11 – 1 Split Jerk
Minute 12 – 1 Split Jerk
Minute 13 – 1 Split Jerk
Minute 14 – 1 Split Jerk

*Increase weight after each set

Conditioning

Open Workout 20.?

For more details, check our Instagram account for full workout!

WORKOUT OF THE DAY

13.01.2022

Strength

Every 2:30 minutes, for 10 minutes (4 sets)
Set 1 – 4 Squat Snatch + 2 Overhead Squats
Set 2 – 3 Squat Snatch + 2 Overhead Squats
Set 3 – 2 Squat Snatch + 2 Overhead Squats
Set 4 – 1 Squat Snatch + 2 Overhead Squats

*Start you first set around 70% and increase after each set
**Drop and reset after each snatch

Every minute, for 8 minutes (4 sets)
Minute 1 – 2 Pause Front Squats @ 65-75%
Minute 2 – 4 Deadlifts @ 70-80%

*Heavier then last week

Conditioning

For time:
75 Ground To Overhead @ 35/25kg
*Every break complete 2 Wall Walks

Time (lower is better)
Time Cap: 10 minutes

WORKOUT OF THE DAY

12.01.2022

Skill Work

Toes To Bar
1 Minute Active Bar Hang
2 Sets of 10 Kip Swings
2 Sets of 10 Knee Raises
2 Sets of 10 Straight Leg Raises

*Focus on perfect Hollow and Arch positions

Toes To bar
Every minute, for 6 minutes (6 sets)
40% Reps

Conditioning

Every minute, for 25 minutes (5 rounds)
Minute 1 – 16/12 Calorie Row
Minute 2 – 16-20 Wall Ball Shots @ 20/14lbs
Minute 3 – 12-16 Dumbbell Snatch @ 22.5/15kg
Minute 4 – 8 Burpee Box Jump Over’s @ 24/20″
Minute 5 – Rest

WORKOUT OF THE DAY

11.01.2022

Strength

4 Sets:
Weighted Strict Pull-Ups
3-3-2-2 Reps
Bench Press
6-6-4-4 Reps
Rest 2 minutes between sets

3 Sets:
30 Seconds of Russian Kettlebell Twists
30 Seconds of Flutter Kicks
30 Second Hollow Body Hold
Rest 1 minute between sets

Finisher
1 Set:
75 Empty Barbell Bicep Curls
75 Banded Tricep Extensions

Conditioning

Every 2 minutes, for 16 minutes (8 rounds)
8/6 Calorie Assault Bike
8 Chest To Bar Pull-Ups/ Pull-Ups
24 Double Under’s

Time (lower is better)

WORKOUT OF THE DAY

10.01.2022

Strength

Clean & Jerk
Every 3 minutes, for 9 minutes (3 sets)
Set 1 – 1.1.1.1.1 Reps @ 70%
Set 2 – 1.1.1.1 Reps @ 75%
Set 3 – 1.1.1 Reps @ 80%+

*5-10 second rest between reps

Back Squat
Every 2:30 minutes, for 10 minutes (4  sets)
Set 1 – 8 Reps @ 65-70%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 6 Reps

Conditioning

For time:
1-2-3-4-5-6-7-8-9-10 Reps
Dumbbell Squats @ 2×22.5/15kg
Burpee’s Over The Dumbbells

Time (lower is better)
Time Cap: 8 minutes

WORKOUT OF THE DAY

07.01.2022

Strength

Every 2:30 minutes, for 10 minutes (4 sets)
Set 1 – 4 Push Press + 2 Push Jerk
Set 2 – 3 Push Press + 2 Push Jerk
Set 3 – 2 Push Press + 2 Push Jerk
Set 4 – 1 Push Press + 2 Push Jerk

Conditioning

Open Workout 18.1
As Many Rounds and Reps as possible in 20 minutes
8 Toes To Bar
10 Dumbbell Hang Clean & Jerk @ 22.5/15kg
14 Calorie Row

Rounds and Reps (higher is better)

WORKOUT OF THE DAY

06.01.2022

Strength

In a 10 minute window:
Find a 1 Rep Max Squat Snatch

Every minute, for 8 minutes (4 sets)
Minute 1 – 3 Pause Front Squats
Minute 2 – 5 Deadlifts

Conditioning

For time:
Run 400m
Then
3 Rounds of:
12 Hang Power Snatch @ 35/25kg
10 Box Jump’s @ 24/20″
Then
Run 400m

Time (lower is better)
Time Cap: 10 minutes

WORKOUT OF THE DAY

05.01.2022

Skill Work

Toes To Bar
1 Minute Active Bar Hang
2 Sets of 8-10 Kip Swings
2 Sets of 8-10 Kipping Knee Raises
2 Sets of 8-10 Kipping Straight Leg Raises

*Focus on perfect Hollow and Arch positions on each rep

Toes To Bar
1 Max Unbroken Set

Conditioning

Every minute, for 28 minutes (7 rounds)
Minute 1 – 15/10 Calorie Bike Erg
Minute 2 – 1 Round of Cindy
Minute 3 – 15/10 Cal0rie Ski Erg
Minute 4 – Rest

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

WORKOUT OF THE DAY

04.01.2022

Strength

4 Sets:
Weighted Strict Pull-Ups
3-3-2-2 Reps
Bench Press
6-6-4-4 Reps
Rest 2 minutes rest between sets

3 Sets:
45 Second Forearm Plank Hold
20 Hollow Body Rocks
45 Second Superman Hold
Rest 1 minute rest between sets

2 Sets:
8-10 Dumbbell Hammer Curls
Immediately into…
20m Dumbbell Gun Walk
Rest 1 minute between sets

Conditioning

For time:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Burpee’s Over The Rower Time

(lower is better)
Time Cap: 17 minutes

WORKOUT OF THE DAY

03.01.2022

Strength

Power Clean & Jerk
Every minute, for 12 minutes (12 sets)
1 Rep

*Start around 65% and increase after each successful lift

Back Squat
Every 2:30 minutes, for 10 minutes (4 sets)
Set 1 – 8 Reps @ 60-65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 6 Reps

Conditioning

As Many Rounds and Reps as possible in 8 minutes
4 Dumbbell Squat Cleans @ 2×22.5/15kg
5 Box Jump Over’s @ 24/20”
6/5 Calorie Assault Bike

Rounds and Reps (higher is better)

WORKOUT OF THE DAY

30.12.2021

Strength

Every 3 minutes, for 15 minutes (5 sets)
2 Seated Box Jumps For Max Height
5 Deadlifts

Start around 60% and build to a heavy 5 reps for the day

Conditioning

Thursday Throwdown
For time:
5 Wall Walks or 25 Feet Handstand Walk
50 Double Under’s
10 Cleans @ 60/40kg
5 Wall Walks or 25 Feet Handstand Walk
50 Double Under’s
8 Cleans @ 70/50kg
5 Wall Walks or 25 Feet Handstand Walk
50 Double Under’s
6 Cleans @ 80/55kg
5 Wall Walks or 25 Feet Handstand Walk
50 Double Under’s
4 Cleans @ 90/60kg
5 Wall Walks or 25 Feet Handstand Walk
50 Double Under’s
2 Cleans @ 100/70kg

Time cap: 20 minutes

WORKOUT OF THE DAY

29.12.2021

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Hover Snatch Deadlift + 1 Squat Snatch + 1 Overhead Squat

Build to a max complex for the day

Conditioning

4 minutes on/ 2 minutes off x 4
Alternating between:
Run 400m
20/15 Calorie Bike Erg
Max Air Squats in the remaining time

Run 400m
20/15 Calorie Bike Erg
Max Abmat Sit-Ups in the remaining time

WORKOUT OF THE DAY

28.12.2021

Strength

Back Squat
Every 2:30 minutes, for 12:30 minutes (5 sets)
5 Reps

Start around 60% and build to a heavy 5 reps for the day

Conditioning

For time:
50-40-30-20-10 Reps
Wall Ball Shots @ 20/14lbs
10-8-6-4-2 Reps
Deadlifts @ 140/100kg
5-4-3-2-1 Reps
Rope Climbs

Time cap: 17 minutes

WORKOUT OF THE DAY

27.12.2021

Strength

Every minute, for 10 minutes (5 sets)
Minute 1 – 5 Close Grip Bench Press
Minute 2 – Max Ring Push-Ups in 30 seconds

For Quality:
30 Wide Grip Banded Strict Pull-Ups
30 Dumbbell Reverse Flys
30 Barbell Bicep Curls
30 Banded Tricep Extensions

Move through this with minimal breaks. Take your time and focus on quality over speed.

Conditioning

As Many Rounds and Reps as possible in 4 minutes
6 Dual Dumbbell Power Cleans
12/10 Calorie Row

Rest 90 seconds

As Many Rounds and Reps as Possible in 4 minutes
12 Handstand Push-Ups
12/10 Calorie Row

Rest 90 seconds

As Many Rounds and Reps as possible in 4 minutes
6 Dual Dumbbell Hang Clean and Press
12/10 Calorie Row

WORKOUT OF THE DAY

26.12.2021

Conditioning

As Many Rounds and Reps as possible in 35 minutes
In a Team of 2:
100 Calorie Bike Erg
100 Front Squats @ 50/35kg
100 Toes To Bar
100 Calorie Ski Erg
100 Ground To Overhead @ 50/35kg
100 Bar Facing Burpees

WORKOUT OF THE DAY

23.12.2021

Strength

3 Alternating sets:
Seated Box Jump For Max Height
Set 1 – 2 Reps
Set 2 – 2 Reps
Set 3 – 2 Reps

Deadlift
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Rest 2 minutes between sets

Percentages are based of 95% of your 1 rep max

Conditioning

Thursday Throwdown
For time:
27-21-15-9 Reps
Toes To Bar
Single Arm Devils Press @ 22.5/15kg
Dumbbell Box Step Over’s @ 24/20″

Time cap: 20 minutes

WORKOUT OF THE DAY

22.12.2021

Strength

Within 12 minutes:
2 Hover Snatch Deadlifts +
1 Hover Squat Snatch

*Build to a max complex for the day

Conditioning

5 Rounds, for time:
Run 200m
12 Front Squats @ 70/50kg
9 Hang Power Cleans
6 Shoulder To Overhead
Rest 1 minute after each round

Time cap: 20 minutes

WORKOUT OF THE DAY

21.12.2021

Strength

Back Squat
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Rest 2-3 minutes between sets

Percentages are based of 95% of your 1 rep max

Conditioning

For time:
5 Deadlifts @ 125/85kg or 70% of your 1 Rep Max
10 Box Jump’s @ 30/24″
15 Hand Release Push-Ups
10 Deadlifts
20 Box Jump’s
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jump’s
45 Hand Release Push-Ups

Time cap: 12 minutes

WORKOUT OF THE DAY

20.12.2021

Strength

Every minute, for 10 minutes (5 sets)
Minute 1 – 5 Close Grip Bench Press
Minute 2 – Max Parallette Push-Ups in 30 seconds

2 Sets:
10-15 Wide Grip Banded Strict Pull-Ups
10-15 Seated Dumbbell Reverse Flys

2 Sets:
10-12 Barbell Bicep Curls
10-12 Dumbbell Overhead Tricep Extensions

Conditioning

As Many Rounds and Reps as possible in 6 minutes
15/10 Calorie Row
4 Muscle-Ups

Rest 3 minutes

As Many Rounds and Reps as possible in 6 minutes
15/10 Calorie Row
2 Rope Climbs

WORKOUT OF THE DAY

19.12.2021

Strength

Every 2:30 minutes, for 15 minutes (6 sets)
2 Squat Clean + 1 Front Squat + 1 Jerk
X 2

Sets 1&2 – @ 75%
Sets 3&4 – @ 80%
Sets 5&6 – @ 85%

Conditioning

Every minute, for 16 minutes (4 rounds)
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 8-15 Toes To bar
Minute 3 – 10 Thrusters @ 40/30kg
Minute 4 – 8-15 Kipping Handstand Push-Ups

WORKOUT OF THE DAY

16.12.2021

Strength

3 Alternating sets:
Broad Jumps For Max Distance
Set 1 – 2 Reps
Set 2 – 2 Reps
Set 3 – 2 Reps

Deadlift
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90+%

Rest 2 minutes between sets

Percentages are based of 95% of your 1 rep max

Conditioning

Thursday Throwdown
As Many Rounds and Reps as possible in 12 minutes
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 American Kettlebell Swings @ 32/24kg

WORKOUT OF THE DAY

15.12.2021

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Above The Knee Hang Squat Snatch +
2 Below The Knee Hang Snatch

Conditioning

3 Rounds, for time:
Row 600/500m
40 Double Under’s
Run 200m
10 Box Jump Over’s @ 24/20″

Time cap: 17 minutes

WORKOUT OF THE DAY

14.12.2021

Strength

Back Squat
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90%

Rest 2-3 minutes between sets

Percentages are based of 95% of your 1 rep max

Conditioning

Every minute, for 10 minutes (5 rounds)
Minute 1 – 10-12 Dumbbell Front Rack Lunges @ 2×22.5/15kg
Minute 2 – 8-15 Toes To Bar

Rest 2 minutes

Every minute, for 10 minutes (5 rounds)
Minute 1 – 6-10 Dumbbell Box Step Over’s @ 2×22.5/15kg 24/20″
Minute 2 – 1-3 Rope Climbs

WORKOUT OF THE DAY

13.12.2021

Strength

5 Alternating sets:
Bench Press
Set 1 – 6 Reps
Set 2 – 4 Reps
Set 3 – 2 Reps
Set 4 – 2 Reps
Set 5 – Max Reps @ 50% of 2 Rep Max

*Build to a 2 rep max bench press

Strict Weighted Pull-Ups
Set 1 – 3 Reps
Set 2 – 2 Reps
Set 3 – 1 Rep
Set 4 – 1 Rep
Set 5 – Max Body Weighted Reps

For Quality:
30 Dumbbell Chest Flys
30 Banded Face Pulls
30 V-Ups
30 Seated Dumbbell Bicep Curls
30 Weighted Bench Dips

*Moderate load for each movement. Perform each with a controlled tempo.

Conditioning

Every 3 minutes, for 18 minutes (6 rounds)
20/15 Calorie Row
15 Burpees Over The Rower

WORKOUT OF THE DAY

12.12.2021

Strength

Every 2:30 minutes, for 15 minutes (6 sets)
1 Squat Clean + 2 Front Squat + 1 Jerk
X 2

Sets 1&2 – @ 70%
Sets 3&4 – @ 75%
Sets 5&6 – @ 80%

Conditioning

For time:
21-15-9 Reps
Power Snatches @ 40/30kg
Pull-Ups

Rest 3 minutes

15-12-9 Reps
Power Cleans @ 60/40kg
Bar Facing Burpees

Time cap: 15 minutes

WORKOUT OF THE DAY

09.12.2021

Strength

3 Alternating sets:
Broad Jumps For Max Distance
Set 1 – 3 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps

Deadlift
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Rest 2 minutes between sets

Percentages are based of 95% of your 1 rep max

Conditioning

Thursday Throwdown
For time:
Buy in: 50/35 Calorie Assault Bike
Then
21-15-9 Reps
Toes To Bar
Shoulder To Overhead @ 135/95lbs
Buy out:
50/35 Calorie Assault Bike

Time cap: 15 minutes

WORKOUT OF THE DAY

08.12.2021

Strength

Within 12 minutes:
1 Pause Above The Knee Squat Snatch +
1 Pause Below The Knee Squat Snatch +
1 Squat Snatch

*Build to a max complex for the day

Conditioning

As many Rounds and Reps as possible in 18 minutes
60 Double Under’s
Run 400m
20 Power Snatches @ 75/55lbs

WORKOUT OF THE DAY

07.12.2021

Strength

Back Squat
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Rest 2-3 minutes between sets

Percentages are based of 95% of 1 rep max

Conditioning

For time:
2 Rounds of:
12 Dumbbell Front Rack Lunges @ 2×50/35lbs
16 Handstand Push-Ups
8 Dumbbell Power Cleans @ 2×50/35lbs

Directly Into…

2 Rounds of:
12 Dumbbell Front Rack Lunges
16 Chest To Bar Pull-Ups
8 Dumbbell Power Cleans

Time cap: 16 minutes

WORKOUT OF THE DAY

06.12.2021

Strength

5 Alternating sets:
Bench Press
Set 1 – 8 Reps
Set 2 – 6 Reps
Set 3 – 4 Reps
Set 4 – 4 Reps
Set 5 – Max Reps @ 50%

Build to a 4 rep max bench press

Strict Weighted Pull-Ups
Set 1 – 4 Reps
Set 2 – 3 Reps
Set 3 – 2 Reps
Set 4 – 2 Reps
Set 5 – Max Body Weighted Reps

2 Sets:
12-15 Dumbbell Chest Flys
12-15 Banded Face Pulls

2 Sets:
10-12 Seated Dumbbell Bicep Curls
10-12 Weighted Bench Dips

Conditioning

Every minute, for 20 minutes (10 rounds)
Minute 1 – 15/10 Calorie Row
Minute 2 – 10 Burpees Over The Rower

WORKOUT OF THE DAY

05.12.2021

Strength

Every 2:30 minutes, for 15 minutes (6 sets)
1 Squat Clean + 1 Front Squat + 1 Jerk
X 2

Sets 1&2 – @ 60%
Sets 3&4 – @ 65%
Sets 5&6 – @ 70%

Percentages are based of your 1 rep max clean and jerk

Conditioning

2 Rounds, for time:
1000/800m Bike Erg
30 Wall Ball Shots @ 20/14lbs
15 Push Press @ 95/65lbs

Rest 1 minute

500/400m Ski Erg
30 Toes To Bar
15 Front Squats @ 95/65lbs

Rest 1 minute

Time cap: 22 minutes

WORKOUT OF THE DAY

02.12.2021

Conditioning

For time:
In a Team of 2
Run 400m Together
50 Deadlifts @ 225/155lbs
50 Burpee Box Jump Over’s @ 24/20″
Run 400m
40 Deadlifts
40 Burpee Box Jump Over’s
Run 400m
30 Deadlifts
30 Burpee Box Jump Over’s
Run 400m
20 Deadlifts
20 Burpee Box Jump Over’s
Run 400m
10 Deadlifts
10 Burpee Box Jump Over’s

Time cap: 35 minutes

WORKOUT OF THE DAY

01.12.2021

WORKOUT OF THE DAY
Conditioning

Mikko’s Triangle
Every minute, for 40 minutes (10 rounds)
Minute 1 – 20/15 Calorie Row
Minute 2 – 20/15 Calorie Ski Erg
Minute 3 – 20/15 Calorie Assault Bike
Minute 4 – Rest

*Pick a number of calories you and maintain every minute

WORKOUT OF THE DAY

30.11.2021

Strength

Back Squat
Set 1 – 5 Reps @ 50-60%
Set 2 – 5 Reps @ 50-60%
Set 3 – 5 Reps @ 50-60%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

1 minute on/ 1 minute off x 24
6 Toes To Bar
6 Thrusters @ 95/65lbs
6 Pull-Ups
6 Box Jump Over’s @ 24/20″

*Continue where you left off

WORKOUT OF THE DAY

29.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 5-8 Strict Handstand Push-Ups/ Pike Handstand Push-Ups
Minute 2 – 3-5 Front Lever Tuck Negative

Every minute, for 6 minutes (3 sets)
Minute 1 – 5-12 Wide Grip Strict Pull-Ups
Minute 2 – 5-12 Ring Push-Ups

Every minute, for 4 minutes (2 sets)
Minute 1 – Feet Elevated Push-Ups for 30 seconds
Minute 2 – Feet Elevated Inverted Bar Rows for 30 seconds

Conditioning

For time:
Row 2000m

WORKOUT OF THE DAY

28.11.2021

Strength

Squat Clean & Jerk
Every 2:30 minutes, for 15 minutes (6 sets)
Set 1 – 2 Reps @ 80-83%
Set 2 – 1 Rep @ 85-87%
Set 3 – 1 Rep @ 90%+
Set 4 – 2 Reps @ 85-87%
Set 5 – 1 Rep @ 90-93%
Set 6 – 1 Rep @ 95%+

Conditioning

Every minute, for 20 minutes (5 rounds)
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 1-3 Rope Climbs
Minute 3 – 15/10 Calorie Ski Erg
Minute 4 – 10 Overhead Squats @ 95/65lbs

WORKOUT OF THE DAY

25.11.2021

Strength

3 Alternating sets:
Deadlift
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Dumbbell Bench Press
Set 1 – 8 Reps
Set 2 – 8 Reps
Set 3 – 8 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

Thursday Throwdown
2 minutes on/ 1 minute off x 6
Alternating between:
12 Toes To Bar
12 Handstand Push-Ups
40 Double Under’s
Max Burpee’s To 6″ Tagart

12 Chest To Bar Pull-Ups
12 Handstand Push-Ups
40 Double Under’s
Max Burpee’s To 6″ Tagart

Score = Total Burpee’s

WORKOUT OF THE DAY

24.11.2021

Strength

Every minute, for 3 minutes (3 sets)
3 Behind The Neck Snatch Grip Press

Every minute, for 4 minutes (4 sets)
1 Behind The Neck Snatch Grip Push Press + 1 Overhead Squat

Every minute, for 5 minutes (5 sets)
1 Snatch Balance

Conditioning

4 Rounds, for time:
Run 400m
20 Wall Ball Shots @ 20/14lbs
10 Power Snatch @ 75/55lbs

Time cap: 17 minutes

WORKOUT OF THE DAY

23.11.2021

Strength

Back Squat
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

5 Rounds, for time:
16 Dumbbell Farmers Carry Lunges @ 2×50/35lbs
8 Devils Press
4 Bar Muscle-Ups
Rest 1 minute between rounds

Time cap: 20 minutes

WORKOUT OF THE DAY

22.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 5-8 Strict Handstand Push-Ups/Pike Handstand Push-Ups
Minute 2 – 3-5 Front Lever Tuck Negative

Every minute, for 6 minutes (3 sets)
Minute 1 – 5-12 Wide Grip Strict Pull-Ups
Minute 2 – 5-12 Ring Push-Ups

Every minute, for 4 minutes (2 sets)
Minute 1 – Feet Elevated Push-Ups for 30 seconds
Minute 2 – Feet Elevated Inverted Bar Rows for 30 seconds

Conditioning

Row 1000m
Rest 2 minutes between sets
X 4 sets

WORKOUT OF THE DAY

21.11.2021

Strength

Squat Clean & Jerk
Every 2:30 minutes, for 15 minutes (6 sets)
Set 1 – 3 Reps @ 77-80%
Set 2 – 2 Reps @ 82-85%
Set 3 – 1 Rep @ 85%+
Set 4 – 3 Reps @ 82-85%
Set 5 – 2 Reps @ 87-90%
Set 6 – 1 Rep @ 90%+

Conditioning

Every minute, for 20 minutes (5 rounds)
Minute 1 – 16/12 Calorie Bike Erg
Minute 2 – 10 Shoulder To Overhead @ 115/85lbs
Minute 3 – 40-60 Double Under’s
Minute 4 – 10 Burpee Box Jump Over’s @ 24/20”

WORKOUT OF THE DAY

18.11.2021

Strength

3 Alternating sets:
Deadlift
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90+%

Dumbbell Bench Press
Set 1 – 10 Reps
Set 2 – 10 Reps
Set 3 – 10 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

4 Sets:
In a 1 minute window:
100m Sprint
Max Power cleans @ 135/95lbs

Rest 1 minute

In a 1 minute window:
100m Sprint
Max Shoulder To Overhead

Score = Total reps combined

WORKOUT OF THE DAY

17.11.2021

Strength

Every minute, for 3 minutes (3 sets)
4 Behind The Neck Snatch Grip Press

Every minute, for 4 minutes (4 sets)
2 Behind The Neck Snatch Grip Push Press + 1 Overhead Squat

Every minute, for 5 minutes (5 sets)
2 Snatch Balance

Conditioning

Every 5 minutes, for 15 minutes (3 Sets)
90 Double Under’s
30 Alternating Dumbbell Snatch @ 50/35lbs
15 Strict Handstand Push-Ups

*4 minute cap on each round

WORKOUT OF THE DAY

16.11.2021

Strength

Back Squat
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

3 Sets, for time:
16 Barbell Front Rack Lunges @ 95/65lbs
32 Wall ball Shots @ 20/14lbs
16 Barbell Overhead Lunges
12 Burpee Box Jump Over’s @ 24/20″
Rest 2 minutes between sets

WORKOUT OF THE DAY

15.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 30 Second Wall Facing Handstand Hold
Minute 2 – 30 Second Chin Over Bar Hold

Every minute, for 6 minutes (3 sets)
Minute 1 – 8-10 Pike Handstand Push-Ups
Minute 2 – 8-10 Ring Face Pulls

Every minute, for 4 minutes (2 sets)
Minute 1 – Push-Ups for 30 seconds
Minute 2 – Ring Rows for 30 seconds

Conditioning

Row 750m
Rest 90 seconds between sets
X 4 sets

WORKOUT OF THE DAY

14.11.2021

Strength

Squat Clean & Jerk
Every 2 minutes, for 12 minutes (6 sets)
Set 1 – 3 Reps @ 75-80%
Set 2 – 2 Reps @ 80-85%
Set 3 – 1 Rep @ 85%+
Set 4 – 3 Reps @ 80-85%
Set 5 – 2 Reps @ 85-90%
Set 6 – 1 Rep @ 90%+

Conditioning

Every minute, for 20 minutes (5 Rounds)
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 10-15 Toes To Bar
Minute 3 – 15/10 Calorie Ski Erg
Minute 4 – 10 Thrusters @ 95/65lbs

WORKOUT OF THE DAY

11.11.2021

Strength

Deadlift
Build to a 1 Rep Max in 12 minutes
Then…
3 Alternating sets:
Deadlift
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Dumbbell Bench Press
Set 1 – 12 Reps
Set 2 – 12 Reps
Set 3 – 12 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

Thursday Throwdown
For time:
42/30 Calorie Row
7 Hang Squat Cleans @ 165/115lbs
200m Run
30/24 Calorie Row
5 Hang Squat Cleans
200m Run
18/14 Calorie Row
3 Hang Squat Cleans
200m Run

Time cap: 12 minutes

WORKOUT OF THE DAY

10.11.2021

Strength

Every minute, for 3 minutes (3 sets)
5 Behind The Neck Snatch Grip Strict Press

Every minute, for 4 minutes (4 sets)
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squats

Every minute, for 5 minutes (5 sets)
3 Snatch Balance

Conditioning

Every 2 minutes, for 16 minutes (4 rounds)
Minutes 1-2
15/10 Calorie Ski Erg
10-15 Overhead Squats @ 95/65lbs
Minutes 3-4
60 Double Under’s
10-15 Handstand Push-Ups

*90 second cap on each round

WORKOUT

09.11.2021

Strength

Back Squat
Build to a 1 Rep Max in 15 minutes
Then…
Back Squat
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

4 Rounds, for time:
20/15 Calorie Assault Bike
15 Box Jumps @ 24/20″

Time cap: 12 minutes

WORKOUT OF THE DAY

08.11.2021

Gymnastics Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 20 Second Wall Facing Handstand Hold
Minute 2 – 20 Second Chin Over Bar Hold

Every minute, for 6 minutes (3 sets)
Minute 1 – 6-8 Pike Handstand Push-Ups
Minute 2 – 6-8 Ring Face Pulls

Every minute, for 4 minutes (2 sets)
Minute 1 – Push-Ups for 30 seconds
Minute 2 – Ring Rows for 30 seconds

Conditioning

Every 3 minutes, for 18 minutes (6 Sets)
Row 500m

WORKOUT OF THE DAY

07.11.2021

Strength

Squat Clean & Jerk
Every 2 minutes, for 12 minutes (6 sets)
Set 1 – 3 Reps @ 70-75%
Set 2 – 2 Reps @ 75-80%
Set 3 – 1 Rep @ 80%+
Set 4 – 3 Reps @ 75-80%
Set 5 – 2 Reps @ 80-85%
Set 6 – 1 Rep @ 85%+

Conditioning

“Cindy”
As Many Rounds and Reps as possible in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

WORKOUT OF THE DAY

04.11.2021

Strength

As Many Round and Reps as possible in 12 minutes
For Quality:
6-8 Barbell Romanian Deadlift
15-30 Second Adductor Side Plank/Each Side
12-15 Heavy Russian Kettlebell Swings

Conditioning

Thursday Throwdown
For time:
Run 800m
Then 2 Rounds of:
30 Pull-Ups
30 Power Snatches @ 95/65lbs
Then
Run 800m

Time cap: 20 minutes

WORKOUT OF THE DAY

03.11.2021

Strength

Squat Snatch
Every 20 seconds, for 6:40 minutes (20 sets)
1 Rep @ 60-65%

Conditioning

Every minute, for 24 minutes (6 rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 10-15 Box Jump Over’s @ 24/20”
Minute 3 – 15/12 Calorie Bike Erg
Minute 4 – 50 Double Under’s

WORKOUT OF THE DAY

02.11.2021

Strength

Every minute, for 10 minutes (10 sets)
Minute 1 – 3 Front Squats @ 60-65%
Minute 2 – 6 Back Squats

Conditioning

For time:
21-15-9 Reps
Deadlifts @ 315/225lbs
Burpee Pull-Ups

Time cap: 10 minutes

WORKOUT OF THE DAY

01.11.2021

Strength

4 Sets, For Quality:
6-8 Half Kneeling Landmine Press
4-6 Strict Pull-Ups

Rest 60-90 seconds between sets

3 Sets, For Quality:
8-10 Dumbbell Bench Press
8-10 Barbell Upright Row

Rest 60-90 seconds between sets

2 Sets, For Quality:
12-15 Barbell Bicep Curls
12-15 Seated Dumbbell Overhead Tricep Extensions

Rest 60-90 seconds between sets

Conditioning

4 Rounds, For Time:
21 Calorie Ski Erg
21 Med Ball Sit-Ups
Run 200m

Time cap: 15 minutes

WORKOUT OF THE DAY

31.10.2021

Strength

Every 2 minutes, for 12 minutes (6 sets)
1 Clean + 1 Shoulder To Overhead + 1 Front Squat + 1 Shoulder To Overhead

*Build to a heavy complex across the 6 sets

Conditioning

For time:
20 Thrusters @ 115/75lbs
40/32 Calorie Assault Bike
20 Thrusters

Time cap: 8 minutes

WORKOUT OF THE DAY

28.10.2021

Strength

Hand Release Deadlift
Find a 3 Rep Max in 15 minutes

Conditioning

Thursday Throwdown
1 minute on/ 1 minute off x 8
Alternating between:
12/8 Calorie Row
Max Toes To Bar

12/8 Calorie Bike Erg
Max Box Jump Over’s @ 24/20”

WORKOUT OF THE DAY

27.10.2021

Strength

Power Snatch
Every minute, until failure
*Start at 65% and add 5/10lbs every minute until you miss a lift twice

Conditioning

Every 6 minutes, for 24 minutes (4 Rounds)
Run 400m
40/30 Calorie Assault Bike

WORKOUT OF THE DAY

26.10.2021

Strength

Front Squat
Find a 1 Rep Max in 15 minutes

Conditioning

For time:
21-18-15-12-9-6 Reps
Front Squats @ 95/65lbs
Hand Release Push-ups
*30 Double Under’s after each set

Time cap: 17 minutes

WORKOUT OF THE DAY

25.10.2021

Strength

3 Sets, For Quality:
Bench Press
Set 1 – 5 reps @ Tempo 21X1
Set 2 – 4 reps
Set 3 – 3 reps

3-Point Dumbbell Row
8-10 reps @ Tempo 21X1

Rest 60-90 seconds between sets

3 Sets, For Quality:
Seated Dumbbell Arnold Press
Set 1 – 10 reps @ Tempo 3030
Set 2 – 8 reps
Set 3 – 6 reps

Strict Weighted Chin Ups
3-5 reps

Rest 60-90 seconds between sets

3 Sets, For Quality:
12 Seated Dual Dumbbell Hammer Curls
12 Bench Tricep Dips

Rest 60-90 seconds between sets

Conditioning

3 Sets:
For Max Reps
1 Minute American Kettlebell Swings @ 53/35lbs
1 Minute Abmat Sit-Ups
1 Minute Rope Climbs
1 Minute Rest

WORKOUT OF THE DAY

24.10.2021

Strength

Power Clean
Every minute, until failure
*Start at 65% and add 5/10lbs every minute until you miss a lift twice

Conditioning

3 Rounds, for time:
15/12 Calorie Row
10 Toes To Bar
5 Squat Cleans @ 135/95lbs

Rest 3 minutes

For time:
45/36 Calorie Row
30 Toes To Bar
15 Squat Cleans @ 135/95lbs

Time cap: 18 minutes

WORKOUT OF THE DAY

21.10.2021

Conditioning

Every minute, for 40 minutes (8 Rounds)
Minute 1 – 16/12 Calorie Row
Minute 2 – 1 Round of Dumbbell ‘DT’
Minute 3 – 16/12 Calorie Bike Erg
Minute 4 – 1 Round of ‘Cindy’
Minute 5 – Rest

‘DT’ = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead @ 50/35lbs
‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Option 1 – 16/12 Calories
Option 2 – 14/10 Calories
Option 3 – 12/8 Calories

WORKOUT OF THE DAY

20.10.2021

Strength

Every 75 seconds, for 7:30 minutes (6 sets)
1 Hang Power Snatch + 1 Power Snatch

*All sets between 80-90%
*Drop and reset between lifts

Conditioning

Every minute, for 20 minutes (10 Rounds)
Minute 1 – 15/10 Calorie Ski Erg
Minute 2 – 10 Burpees To Plate

WORKOUT OF THE DAY

19.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps
@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

As Many Rounds and Reps as possible in 18 minutes
10 Calorie Row
10 Wall Ball Shots @ 20/14lbs
10 Single Dumbbell Box Step Over’s @ 50/35lbs 24/20″
90 Double Under’s

*Start with 10 reps, and increase by 10 each round on every movement but the double under’s

WORKOUT OF THE DAY

18.10.2021

Strength

Strict Press
Set 1 – 6 reps @ 21X1 Tempo
Set 2 – 5 reps
Set 3 – 4 reps
*5 Strict Weighted Pull-Ups after each set

Rest 60-90 seconds after each set

Dumbbell Bench Press
Set 1 – 12 reps @ 21X1 Tempo
Set 2 – 10 reps
Set 3 – 8 reps
*10 Supinated Bent Over Barbell Rows after each set

Rest 60-90 seconds after each set

Conditioning

For time:
10-9-8…1 Reps
Toes To Bar
Devils Press @ 2×50/35lbs

Time cap: 12 minutes

WORKOUT OF THE DAY

17.10.2021

Strength

Power Clean
4 sets of 1.1.1 reps @ 75-80%

3 sets of 1.1 reps @ 80-90%

2 sets of 1 rep @ 90%+

Rest 15 seconds between reps; rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 12 minutes
21-15-9 Reps
Deadlifts @ 135/95lbs
Pull-Ups

Right into…

15-12-9 Reps
Front Squats
Chest To Bar Pull-Ups

Right into…

12-9-6 Reps
Shoulder To Overhead
Bar Muscle Ups

WORKOUT OF THE DAY

14.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 82-84%
Sets 4&5 – 12 Reps @ 60-65%
*60 second weighted plank after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
3 Rounds of:
Run 200m
10 Pull-Ups
25 Feet Handstand Walk/Bear Crawl

Directly into…

2 Rounds of:
Run 400m
10 Toes To Bar
50 Feet Handstand Walk

Directly into…

1 Round of:
Run 800m
10 Bar Muscle-Ups
75 Feet Handstand Walk

Time cap: 20 minutes

WORKOUT OF THE DAY

13.10.2021

Strength

Power Snatch
Every minute, for 4 minutes (4 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 6 minutes (6 sets)
1 rep @ 90%+

Conditioning

40 seconds on/ 20 seconds off x 24
Alternating between:
Row
Ski Erg
Bike Erg

WORKOUT OF THE DAY

12.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60-65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

5 Rounds, for time:
15 Wall Ball Shots @ 20/14lbs
10 Dumbbell Hang Clean and Press @ 50/35lbs
15 Wall Ball Shots
10 Handstand Push-Ups

Time cap: 15 minutes

WORKOUT OF THE DAY

11.10.2021

Strength

4 Sets, For Quality:
5 Pausing Bench Press
Directly into…
Max Push-Ups for 30 seconds
*Increase weight after each set

Rest 2 minutes between sets

4 Sets, For Quality:
6-8 Single Arm Dumbbell Row/Each Side
Max Feet Elevated Inverted Bar Rows for 30 seconds
(Pronated Grip)

Rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 9 minutes
1 Rope Climb
5 American Kettlebell Swings @ 53/35lbs
10 Double Under’s
2 Rope Climbs
10 American Kettlebell Swings
20 Double Under’s
3 Rope Climbs
15 American Kettlebell Swings
30 Double Under’s
*Continue this format for 9 minutes

WORKOUT OF THE DAY

10.10.2021

Strength

Every 75 seconds, for 10 minutes (8 sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Conditioning

1 minute on/ 1 minute off x 10 sets
12 Deadlifts @ 155/105lbs
12 Bar Facing Burpees
12 Toes To Bar

*Continue each interval were you left off

WORKOUT OF THE DAY

07.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 80-82%
Sets 4&5 – 12 Reps @ 60-65%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
50 Calorie Bike Erg
40 Dumbbell Box Step Over’s @ 2×50/35lbs 24/20″
30 Single Arm Dumbbell Hang Clean and Jerk @ 50/35lbs
20 Pull-Ups
10 Devils Press @ 2x50lbs
20 Pull-Ups
30 Single Arm Dumbbell Hang Clean and Jerk
40 Dumbbell Box Step Over’s
50 Calorie Bike Erg

Time cap: 25 minutes

WORKOUT OF THE DAY

06.10.2021

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Power Snatch with 2 second pause at knee + 1 Hang Power Snatch with 2 second pause at knee + 1 Overhead Squat

*Increase weight after each set

Conditioning

4 x Intervals of 3 minutes work, 1:30 minutes rest
200m Run
20/15 Calorie Ski Erg
Max Burpees To 6″ Target

Score = Total Burpees

WORKOUT OF THE DAY

05.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set

Conditioning

For time:
2 Round of:
18 Toes To Bar
15 Overhead Squats @ 75/55lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
15 Chest To bar Pull-Ups
12 Front Squats @ 115/85lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
12 Handstand Push-Ups
9 Back Squats @ 155/105lbs

Time cap: 18 minutes

WORKOUT OF THE DAY

04.10.2021

Strength

Strict Press
5-4-3-2-1 Reps
Directly into…
Max L-Sit Dumbbell Shoulder Press @ 35/25lbs
*Increase barbell weight each round

Rest 2 minutes between sets

Every minute, for 9 minutes (3 sets)
Minute 1 – Max Banded Strict Pull-Ups in 30 seconds
Minute 2 – Max Supinated Pendlay Rows in 30 seconds
Minute 3 – Rest

Conditioning

As Many Rounds and Reps as possible in 10 minutes
32 Double Under’s
8 Dual Dumbbell Push Press @ 2×50/25lbs
32 Double Under’s
8 Dual Dumbbell Box Step Over’s @ 24/20″

*Add 1 rep each round to both the push press and step overs

WORKOUT OF THE DAY

03.10.2021

Strength

Power Clean
Every minute, for 6 minutes (6 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 4 minutes (4 sets)
1 rep @ 90%+

*Percentages are based of your 1 rep max power clean

Conditioning

For time:
50-40-30-20-10 Reps
Wall Ball Shots @ 20/14lbs
10-8-6-4-2 Reps
Deadlifts @ 315/205lbs

Time cap: 14 minutes

WORKOUT OF THE DAY

08.08.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 75-80%
Sets 4&5 – 15 Reps @ 55-60%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
In a 4 minute window:
18/14 Calorie Bike Erg
12 Handstand Push-Ups
Then, 3 Rounds of:
3 Power Cleans @ 135/95lbs
3 Front Squats
3 Shoulder To Overhead
Max Burpees over the bar in the remaining time
Rest 1 minute between rounds
X 4 Sets

Score = Total Burpees