WORKOUT OF THE DAY

CrossFit
A. For time:
10 Wall walks
850/1,000-m Row//42/60cal. Assault Bike
10 Wall walks

TimeCAP 11minutes

B. 4 sets:
1:00 Push-ups
1:00 DB Hang Power Cleans (15/22,5kg)
– Rest 1:00 between sets.
– Use two DBs.

WORKOUT OF THE DAY

A. Every 2:00 for 5 sets:
2 Power Snatches
– Must be touch-and-go.

For time with a partner:
30 Snatches (35/52,5kg)
30 Synchronized bar-facing burpees
24 Snatches (42,5/60 kg)
24 Synchronized bar-facing burpees
18 Snatches (47,5/70 kg)
18 Synchronized bar-facing burpees
12 Snatches (57,5/85 kg)
12 Synchronized bar-facing burpees

TimeCap 16min.

WORKOUT OF THE DAY

“BRADSHAW”

10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (70/102,5kg)
12 Pull-Ups
24 Double-Unders

TimeCap: 35minutes

WORKOUT OF THE DAY

AMRAP 30:
800-m Run
40 Walking lunges
20 Medball sit-ups
100-m DB farmers carry (12.5/15 kg)
– Use two DBs for the carry.

WORKOUT OF THE DAY

A. 5 rounds for time with a partner:
1:00 Calorie row
1:00 Bench press(42,5/60kg)


In the partner variation, one partner starts on the rower, and the other starts on the bench press. Each athlete moves for the entire 1:00 and then they switch. Both partners will perform 5 sets of each movement.


B. Accumulate:
20 Skin-the-cats on rings

WORKOUT OF THE DAY

A. EMOM 16:

Min. 1 | 12/18cal Assault Bike
Min. 2 | 3 Clean and Jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.SCORE: LOAD

B. 3- 4 sets:
:10 V-ups
:10 Hollow rocks
:10 Hollow hold
– Rest :30
1:00 Sandbag bear-hug hold or FR KB hold
– Rest :30-1:00

WORKOUT OF THE DAY

A. Every 3:00, 4 sets:
10 Back squats

B. 5 rounds for time:
200-m Run
15 Wall-ball Shots (14/20 lb)(9/10 ft)
10 Toes-to-bar

TimeCap: 15 minutes

WORKOUT OF THE DAY

. 3 rounds for time:
30 alternating DB snatches (15/22,5kg)
25 ring push-ups
100 double-unders

TimeCAP 16minutes

B. 1 set:
Max ring row hold (top of row)
– Rest 1:00
Max ring rows
– Rest 1:00
Max ring row hold (top of row)

WORKOUT OF THE DAY

A. For load:

1-rep max deadlift in 15minutes

B. 5 rounds for time:

200-m run// 225/250m Row//12/15cal. Assault Bike

15 wall-ball shots (6/9 kg)(2.7/3 m)

10 toes-to-bars

TimeCAP 15minutes