The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 6 Push Press 50kg115lb Minute 2 10 Burpee Box Jump Overs 60cm
EMOM 14: Hinge and Move
The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 deadlifts RX 100kg225lb Even minutes 12 box jump overs 60cm50cm or step overs After each round 25 seconds air bike hard effort
EMOM 14: Barbell Complex and Gymnastics
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 6 Power Cleans 60kg135lb RX 42kg90lb Int Minute 2 10 Box Jumps 24 inch RX 20 inch Int Alternate minutes. You will complete 7 rounds of each movement.
15 min AMRAP: Squat & Press Flow
The workout of the day consists of: AMRAP 15 min 200 meter run 10 front squats RX 70kg155lb 10 push presses RX 70kg155lb 12 box stepups all levels 24 Score total rounds reps
Pull Ladder: Barbell Row and Burpee Box Over
The workout of the day consists of: 12 minute ladder. Start at 2 reps of each movement. Add 2 reps every round. Continue as far as possible in 12 minutes. Barbell Bent Over Row 40kg85lb Burpee Box Over 60cm Complete 2 reps of each in round 1 4 reps of each in round 2 and so on. Keep moving. No rest between rounds.
EMOM 14: Push and Swing
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 7 Push Press barbell 50kg115lb RX Minute 2 14 Kettlebell Swings 24kg53lb RX Minute 3 7 Push Ups strict Minute 4 14 Single Arm Farmer Carry Steps 24kg53lb RX switch arm at halfway Repeat for 3.5 total cycles.
Snatch Ladder & Core
The workout of the day consists of: For time 21159 reps of Power Snatch 45kg95lb Hanging Knee Raise Box Jump 6050cm Aim to finish under 12 minutes.
15 min AMRAP: Row and Wall Ball Engine
The workout of the day consists of: 15 min AMRAP 250 m Row 15 Wall Ball 9kg20lb 50 m SingleArm DB Front Rack Carry 22.5kg50lb switch every 25 m Repeat for max rounds.
Ladder: Deadlift and Sit-Up
The workout of the day consists of: 12minute ladder for total reps completed 246810… Deadlift 100kg225lb RX 70kg155lb Int Alternating SitUp Carry carry a DB or plate 22.5kg50lb RX 15kg35lb Int 10m out and back 1 rep. Continue adding 2 reps each round. Score is total reps completed.
Every Minute On the Minute: Front Squat and Row
The workout of the day consists of: EMOM 14 minutes Minute 1 10 Front Squats barbell RX 70kg155lb Minute 2 1210 Calorie Row Alternate until 14 minutes are up.