Workout of the Day

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Performance

Pullups 3×6, Ring Dips 3×6

21-15-9

Deadlift (185/135)

Box Jump (24″/20″)

400m Run After Each Round

Fitness

Pullups 3×5, Dips 3×5

21-15-9

Deadlift (135/95)

Box Jump (24″/20″)

200m Run After Each Round

Make Up Day: Front Squat, Pullups, Snatches, Jerks, Kipping

800m Run

10 Shoulder to Overhead (75/55)

400m Run

20 Shoulder to Overhead (75/55)

200m Run

30 Shoulder to Overhead (75/55)

Performance

Kipping Practice on Pullup Bar (No Pulling)

8 Minute AMRAP

7 Power Snatches (115/75)

7 HSPU

Fitness

Kipping Practice on Pullup Bar (No Pulling)

8 Minute AMRAP

7 Hang Power Snatches (95/65)

7 Pushups

 

Performance

Jerk (Split or Push) 5×3 @ 85% of 1RM

3  Rounds

15 Wall Ball (20/14)

15 Toes to Bar

2 Rope Climb

Fitness

Jerk (Split or Push) Practice

3 Rounds

15 Wall Ball (20/14)

15 Medicine Ball Situps (20/14)

15 Ring Rows

 

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on