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Training of the Day
Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Pause at both ends, no rebounding Workout: EMOM 15 (:40 work, :20 rest) 1- Box Jumps (20/24″) Sandbag/Slam Balls Over Shoulder Wall Climbs Track total reps
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Skill Work: EMOM 10 1- 10 LIGHT Wall Balls (10/14) 2- 20 Unweighted Walking Lunges Workout: Cardio Party! 10:00 Bike/Row Rest 4:00 10:00 Row/Bike
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Strength: 12 minutes to complete 5 sets of: Tempo Ring Dips – 4 reps (@31X1) Strict Toes-to-Bar – 6 reps Workout: AMRAP 3 x 3 3 rounds of: (4 Hang Power Cleans (135/185#) + 6 Bar-Facing Burpees) Max reps of Double-Unders in remaining time Rest 2:00 between rounds
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Strength: 12 minutes to complete 5 sets of: 5 Back Squats No tempo Workout: For Time: 15 Thrusters (65/95#) + 15 Pull-Ups 12 Thrusters + 12 Pull-Ups 9 Thrusters + 9 Pull-Ups 6 Thrusters + 6 Pull-Ups Thruster reps should be unbroken.
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Workout: AMRAP 12 Row 150m 8 Push-Ups (full one-count pause at each lockout) 8 Slam Ball Sit-Ups (throw against the wall) Row = 1 rep Hail Mary applies Finisher: Take 5:00 to recover from workout and then: 4 rounds NOT for time of: 10 Burpee SPRINT 10 Banded Bicep Curls 10 Banded Tricep Extensions per...
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Strength: E2MOM x 5 + 1 Back Squat 5 reps @31X1 tempo Final set – Max Reps in :40 at ~50% of (first week’s) final set Workout: “The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-Unders 1 minute rest Track total calories plus reps
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Workout: EMOM 24 1- 6 Touch-and-Go Clean and Jerks (75/115#) 2- :30 Forearm Plank 3- 6 Hang Power Snatches (75/115#) 4- 12 Controlled Banded Pull-Aparts
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Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Practice rebounding Complete 4 V-Ups and 4 Box Jumps between rounds. Workout: AMRAP 8 6 Tall Box Jumps (24/30″) 8 Toes-to-Bar 10 Double-DB Push Press (20/35#) Rest 3:00 AMRAP 8 6 Single-Arm Alternating Devil’s Press (3/3) 8 Hand-Release Push-Ups 10 Double-DB Deadlifts...
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Strength: 12 minutes to complete 5 sets of: 5 Deadlifts Complete 10 “Straight-Legged” Box Jumps between rounds Workout: AMRAP 12 6 Burpee Box Jumps (20/24″) 12 Front Squats (65/95#) Wall Climbs (increasing by one each round – 3 count pause at each inversion)
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Strength: EMOM 10 1- :40 Heavy Sandbag/Slam Ball Hold 2- :40 Mixed-Grip DB/KB Carry (preferred = one hand overhead, one hand at sides) Workout: Cardio Party 7:30 Bike/Row Rest 3:00 7:30 Row/Bike Track Total combined Calories
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