WORKOUT OF THE DAY

A:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps

B:
For time:
30-20-10:
Power cleans (29/43 kg)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell

C:
Optional
3-4 Sets
30sec ON/30sec OFF
Banded Hamstring Curl
KB March L (heavy)
KG March R (heavy)

WORKOUT OF THE DAY

A:
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 Medball sit-ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
– Use any machine available for the calories.

WORKOUT OF THE DAY

A:
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

B:
1 set:
200-m overhead plate carry (15/20 kg)
50 v-ups
200-m overhead plate carry

WORKOUT OF THE DAY

A:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.

B:
AMRAP 9:
9 deadlifts (70/102 kg)
3 wall walks

WORKOUT OF THE DAY

A:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.

B:
10 rounds for time: TC 14min
10 KB swings (16/24 kg)
10 dumbbell thrusters (10/15 kg)

WORKOUT OF THE DAY

A:
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (61/76 cm)
Min. 2 | Muscle-ups

B:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs

WORKOUT OF THE DAY

A:
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

B:
Every 3:00 for 5 sets:
100-ft sandbag bear-hug carry (150/100 lb)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

WORKOUT OF THE DAY

A: Skill 
Muscle Ups

B:
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 DB Power cleans (15/22.5 kg)

WORKOUT OF THE DAY

A:
For Reps:
1:00 Shuttle Runs
– Rest 1:30
1:00 Shuttle Runs
– Rest 1:00
1:00 Shuttle Runs
– Rest :30
1:00 Shuttle Runs
– 25 ft Down and Back = 1 rep

B:
3 Rounds for Time:
200-m DB Farmers Carry (12.5/15 kg)
15 Knees-to-elbow
10 DB Overhead Walking Lunges