Workout of the Day

A. EMOM 8

– Hollow Hold

– Arch Hold

MetCon:

Alternate full rounds w/ Partner

12 rounds for time (6 each)

200m Run

6 Strict TTB

12 Plank KB Pull Throughs 53/35

*36 min Cap

Last week with A and B for this block:

3 Rounds: (Progress weight from last week if possible)

A1.Single Leg RDL with w/ DB

10-12 Per Side; rest :30

A2. Front Rack Reverse Lunge,

10-12 Per Side; rest :

B. Tempo Deadlift 31X1; perfect positions and technique

3 sets of 4-6 reps; moderate to heavy weight; rest 1-2 mins

* for beginners scale to rack pull, same tempo

MetCon:

4 RFT:

6 Hang Power Clean 115/75

12 DB Box Step Ups 50/35 24/20

50 Double Unders

rest 1 min

A. 4RFT

8-10 Unbroken Strict Pull Ups

8-10 Unbroken DB Bench Press

* all sets unbroken; if you fail move on

MetCon:

3 Rounds, 10 mins work, 3 mins Rest

70/60 Cal Bike

In remaining time, Max Cal Row

Last week with A and B for this block

3 Rounds: (Progress weight from last week if possible)

A1.DB Split Squat

10-12 Per Side; rest :30

A2. Weighted Wall Sit,

:30-:60 seconds; rest 1:30

B. Tempo Back Squat 33X1; perfect positions and technique

3 sets of 4-6 reps; moderate- heavy weight; rest 1-2 mins

MetCon:

5 RFT

20 Wall Ball Shots 20/14

100m Run w/ Wall Ball

5 Wall Ball Facing Burpees

A. EMOM 20

– :30 Sit ups

– :30 Plank Hold

– :30 AB Roll outs

– :30 Palof Press R

– :30 Palof Press R

MetCon:

20 MIN AMRAP

250m Row

10 Push Ups

50ft Walking lunges

*easy effort pacing for active recovery

A. Hang Power Snatch + Power Snatch + OHS

4 Complexes; rest 2 mins

(Progress weight from last week if possible)

MetCon:

4 Rounds For Time:

8 Hang Power Snatch 115/75

12 PVC V ups

Run 200m

A. 3 Rounds: (Progress weight from last week if possible)

A1. DB top to top Presses

10-12 Per Side; rest :30

A2. Inverted BB Row,

10-12 reps; rest :

B. Tempo BB Press from Split Position 31X3

4 sets of 6-8 Reps; rest 1-2min

MetCon:

3 Rounds:

15/12 Cal Row

12 Thrusters 75/55

9 CTB Pull Ups

rest 1 min

*aim for consistent intervals

**score avg. time per interval

A. EMOM 12

– Hollow Hold

– Side PLank R

– Side PLank L

– Arch Hold

MetCon:

30 MIN AMRAP With Partner

15/12 Cal Bike each

20 Wall  Ball Passing Sit Ups

200m Run Together

3 Rounds: (Progress weight from last week if possible)

A1.Single Leg RDL with w/ DB

10-12 Per Side; rest :30

A2. Front Rack Reverse Lunge,

10-12 Per Side; rest :

B. Tempo Deadlift 31X1; perfect positions and technique

3 sets of 6-8 reps; light to moderate weight; rest 1-2 mins

* for beginners scale to rack pull, same tempo

MetCon:

8 MIN AMRAP

8 Deadlifts  185/125

4 SHSPU

8 Box Jumps 24/20

A. EMOM 8

Odd: :30 AMRAP Strict Pull Ups

Even:  :30 AMRAP DB Bench Press

MetCon:

3 Rounds, 9 mins work, 3 mins Rest

60/50 Cal Bike

In remaining time, Max Cal Row