Workout of the Day

Upper Body Work

DB Bench Press

5×8 (heavier than last week)

Paired With

Inverted Row

5×15

12 Minute AMRAP

12 Alternating DB Snatch 50/35

100m Run

12 Single Arm DB Thrusters 50/35

100m Run

Squat Clean

3 @74%

3 @80%

Then

3×2 @86%

Not Touch and Go

% Based off of HSC

9 Minute AMRAP

6 RMU

12 Burpee Box Jump Overs 24/20

Partner WOD

8 Rounds Alternating With Partner

:30 Side Plank Left

15 DB STOH 50/35

:30 Side Plank Right

400m Run With Wall Ball 20/14

Squat Snatch

3 @74%

3 @80%

Then

3×2 @86%

Not Touch and Go

% Based off of HSS

5 Sets

In 1 Minute

40 Double Unders

Remaining Time Max Power Snatch 135/95

Rest 1 Minute

Score Total Power Snatch

“””Middle Mile“””

For Time

100/80 Cal Row

25 Lateral Burpees Over Rower

1 Mile Run

25 Lateral Burpees Over Rower

100/80 Cal Row

Squat Capacity

Front Squat

2 Sets

Max Reps In 1 Minute

Weight should be around 50% of FS Max

Target Reps 20+

Rest 2:00 Between Sets

2 Rounds For Time

35 Wall Balls 20/14

25/20 Cal Bike

15 HSPU

Moving Core

4 Rounds For Time/Quality

14/10 Cal Bike

28 Sit Ups

14/10 Cal Bike

:30 Second Side Plank Right

14/10 Cal Bike

:30 Second Side Plank Left

14/10 Cal Bike

14 Strict Hanging Knee Raise

Upper Body Work

DB Bench Press

4×10

Paired With

Inverted Row

4×15

“””Life Guard“””

15 Minute ARMAP

50 Double Unders

12 Alternating DB Snatch 50/35

200m Run

Squat Clean

3 @70%

3 @76%

Then

4×2 @82% (HSC)

Not Touch and Go

“””Hang Ten“””

10 Minute AMRAP

10/8 Cal Bike

10 STOH 115/75

10 BMU

Partner WOD

“””Surfs Up”””

5 Rounds For Time

60 Cal Row (50 M/F) (40 F/F)

90 Hallow Rocks (split)

100ft SA FR Walking Lunge 50/35 (50ft each)

20 Alternating Burpee Plate Hop