WORKOUT OF THE DAY

A. 5 Sets
3 Squat Clean and Strict Press

B. 5 Rounds for Time
12 Hang Power Clean and Jerks (35/52,5 kg)
9 Thrusters
6 Power Snatches

TimeCAP: 14 Minutes

WORKOUT OF THE DAY

3 Rounds for Reps:
2:00 Rope Climbs 
1:00 Weighted sit-ups (5/10 kg)
1:00 Echo/Assault bike
– Rest 1:00
Accumulate:
50 weighted dips

– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.

WORKOUT OF THE DAY

A. Every 2:30, For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10

B. AMRAP 8
5-10-15-20, etc.
unbr. Wall-ball shots @14/20lb.

WORKOUT OF THE DAY

A. AMRAP 15

3-6-9-12, etc.

Toes-to-bars

Box jumps (51/61 cm)

Calorie bike/row/ski

– Continue adding 3 reps to each movement until time expires.

B. 4 Sets

3 Weighted Strict Pull-ups

4 Wide-grip Strict Pull-ups

5 Strict Pull-ups

TEAMWORKOUT & BBQ

WORKOUT OF THE DAY

A. EMOM 8

1 Power Snatch

1 Snatch Push Press

2 Sots Presses

B. 2018 REGIONAL WORKOUT 4

2 Rounds for Time:

10 Snatches (55/80 kg)

12 Bar-facing Burpees

Then, 2 Rounds for time

10 Snatches (35/52,5 kg)

12 Bar-facing Burpees

Time CAP: 13 Minutes

WORKOUT OF THE DAY

A. 8 Sets for Load:

2 Thrusters

B. 6 Sets:

1:20 total distance on any machine

– Rest :40 between Sets.

Aim for consistency across all sets.

– Your score is the total distance accumulated across the 6 sets.

WORKOUT OF THE DAY

A.Strength (ca. 15minuten)
4 Sets:
8 KB Bulgarian Split Squats each side
15 KB Hip Thrust
– rest 60sec.-

B. 5 Rounds for Time:
40 Double-Unders
30 Box Step-ups (51/61 cm)
20 KB Swings (16/24 kg)

Time CAP: 18 Minutes

WORKOUT OF THE DAY

A. Optional
3- 5 Sets for height:
3 Box Jumps
– Rest as needed between sets.

B1. AMRAP 12:
9/12-cal. Row
24 Sit-ups

– Rest 3-5 Min –

B2. AMRAP 12:
9/12cal Assault Bike
8 Burpee Box Jumps (50/60cm)