The workout of the day consists of: Complete as many rounds as possible in 15 minutes of 6 Power Cleans RX 60kg135lb INT 40kg85lb BEG 2x15kg35lb DB 12 Box StepOvers RXINT 2420 BEG Step Over Low Object 1815 Calorie Row RX 18 men15 women INT 1512 BEG 129
Squat Clean Quality Work
The workout of the day consists of: Every 2 minutes for 20 minutes 2 squat cleans RX 60kg135lb 6 goblet lateral lunges 3side RX 24kg53lb KB 108 calorie row Rest remaining time in the 2minute window. Reset weights between sets if needed. Prioritize form.
15 min AMRAP: Push and Pull
The workout of the day consists of: 15 min AMRAP 10 Push Press 50kg115lb 12 Alternating Dumbbell Snatch 22.5kg50lb 250 meter Row
15 Min AMRAP: Hang Power Clean & Push-Up Grind
The workout of the day consists of: 15 min AMRAP 10 Hang Power Cleans 60kg135lb 15 PushUps 20 Single DB Suitcase Carries 10 each arm 22.5kg50lb
EMOM 14: Engine Builder
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 8 Power Cleans 60kg135lb Minute 2 14 Kettlebell Swings 24kg53lb Minute 3 1412 calorie Row Minute 4 Rest Repeat for 3 total cycles. RX weight for barbell and kettlebell.
15-Minute Pull AMRAP
The workout of the day consists of: AMRAP 15 minutes 6 Barbell Bent Over Row RX 60kg135lb 8 Pullups 12 Calorie Row
Olympic Barbell Ladder
The workout of the day consists of: Strength Every 230 for 15 minutes 6 sets 2 Clean and Jerk. RX 60kg135lb. Intermediate 40kg85lb. Rest. Metcon 5 rounds for time 8 Power Clean RX 50kg115lb 12 Toes to Bar 16 Walking Lunges barbell front rack RX 40kg85lb
15 min AMRAP: Deadlift, Row, Sit-ups
The workout of the day consists of: As many rounds as possible in 15 minutes 15 Deadlifts RX 100kg225lb 2015 Calorie Row menwomen 25 Situps
AMRAP 15: Push and Move
The workout of the day consists of: AMRAP 15 8 Barbell Push Press RX 50kg115lb 12 Box Step Ups 2420 in box holding barbell in front rack 1815 Cal Row
Ladder: Barbell Deadlift & Pull-Up
The workout of the day consists of: For time 12345678910 Deadlifts 100kg225lb PullUps. Complete 1 deadlift and 1 pullup. Then 2 of each up to 10 of each. Time cap 13 minutes.