Workout of the Day

A. Every 1:30 for 6 sets perform…

Hang Power Snatch + Overhead Squat

Power Snatch + Overhead Squat

* put bar down in between 1st OHS and PS

For time:

15 Power Snatch 95/65

9 BF Burpees

12 Power Snatch 115/75

12 BF Burpees

9 Power Snatch 135/95

15 Bar Facing Burpees

MFit

10 banded pull throughs

10 X walk e

10 banded rows

10 scap pushups

10 Bent over plate flies

4 Rounds:

A1. 2 DB Deadlift x8

rest 0:20- 1 min

A2. Tempo inverted row x8-10 31×1

rest 1 min

3 Rounds:

B1. Tempo Knee raises x8-10-12 31×3

rest 1 min

Conditioning:

3 RFT

1000m bike

15 KB swing

9 Pullup option

Mobility:

Prone scorpion x5e

cat/cow x10

4 rounds

A1. Ring Top Support :20-:30; rest :30

A2. Ring Bottom support :20-:30; rest 2 mins

3RFT w/ a partner

500m Row

30 Ring Push Ups

500m Ski

30 Wall Ball Sit Ups 20/14

A. Deadlift

Every 2:30 for 5 sets perform 6 reps; building in weight

12 MIN AMRAP

1-2-3-4-5-6……

Burpee Bar Muscle Ups*

In between each set complete…

4 DB Reverse Lunges 50/35

4 DB Thrusters

30 Double Unders

– score all reps completed –

“* scale with Burpee pullups/burpee to 6″” + ring row “

and double the reps (2 4 6 8 …..)

MFit

Warmup: 2 rds

Thread the needle x5e

GB x10

Floor press x10e

Banded bicep curl x10

SA Banded press x10e

Scap pushup into HR pushup x5e

4 Rounds:

A1. DB CG Bench press x6-8

rest 0:30-1 min

A2. 2 DB bent over row inverted grip x8-10e

rest 1 min

3 rounds:

B1. KB standing windmill x4-6e

rest 1 min

B2. Weighted high plank 0:40-1 min

rest 1 min

Conditioning: EMOM 12

0:40 cal bike arms only

0:40 DB renegade row

0:40 Alt. SA DB jerk

rest

Mobility:

Thread the needle hold 1 min e

 T spine rollout

A. Push Jerk

Every 2 mins for 5 sets perform 3 reps; building in weight

3 Sets:

B1. Top to Top ALT Z Press 6-8 per side; rest :30

B2. Paralette HSPU Negatives 6 reps; rest 2 mins

* scale down with HS Hold/pike hold/plank hold

5 RFT:

6 Box Jump Overs 24/20

10 Toes to Rings

12 Cal Row/Bike

A. Front Squat

In 10 mins build to a heavy single

then 2×10 @65-75% of that number

15 MINS TOTAL

“””Cindy“””

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

* scale up with a weight vest

MFit

Warmup:

2 min machine

2 rds:

90/90s x5e

Banded rev lunge x10e

X walk x10e

SL GB x10e

4 Rounds:

A1. Back rack reverse lunges x8-10e

rest 0:30-1 min

Wall sit hold 0:30-1:00

rest 1 min

Conditioning:

8 min AMRAP

15/12 Cal row

20 Wall balls

rest 2 mins

8 min AMRAP

12 TTB option

45 DU/SU

Mobility:

Pigeon pose 1 min e

Couch stretch 1 min e

A. Mobility

– T Spine Roll outs

– Couch Stretch

– Pidgeon Stretch

– Frog Stretch with T spine rotation

20 MIN AMRAP

Row 500m

20 Sit Ups

10 WB Slams

5 WB Burpees

A. Back Squat

4x 6-8 reps; rest 2-3 mins

4 REFT

10 2 DB Hang Cleans  35/20

50ft 2 DB Walking Lunges Farmers Grip

10 TTB

600/400m Bike

rest 1:30

FNL 23.3 WOD

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

20 MIN AMRAP W/ a partner

40 Air Squats

30 Burpees

20 Plate GTOH 45/25

10 Incline DB Bench Press 50/35

500m ROW

MFit

Warmup: 2 rounds

10/8 cal bike

10 banded pull throughs

10 hollow lat pushdowns

10 banded rows

10 scap pushups

4 Rounds:

A1. 2 DB Deadlift x8-10

rest 0:20- 1 min

A2. Tempo inverted row x8-10 31×1

rest 1 min

3 Rounds:

B1.Weighted V ups x8-10

rest 1 min

Conditioning:

12-9-6-9-12

Cal bike

DB burpee

Pullup option

Mobility:

Prone scorpion x5e

cat/cow x10

A. EMOM 9

– 6 Pistols

– 8 Push Jerks 135/95

– 10 Box Jumps

3 REFT

8 DB Box Step Overs 50/35

6 Burpees

50FT DB Lunges 50/35

rest 2 mins

*Cap 15

MFit

Warmup: 2 rds

1 min row

10 band pull aparts

10 db floor press

10 glute bridge

10 lat push downs

5 pushups

4 Rounds:

A1. DB CG Bench press x8-10

rest 0:30-1 min

A2. SA DB bent over row x8-10e

rest 1 min

3 rounds:

B1. KB standing windmill x6-8e

rest 1 min

B2. KB Pull throughs x8-10e

rest 1 min

Conditioning:

EMOM 15

0:45 rower sprint

0:45 Pushups

0:45 alt DB clean and jerk

0:45 plank

Rest