The workout of the day consists of: Strength Every 2 min x 6 sets 3 Deadlifts build up to heavy but crisp RX 100kg225lb Intermediate 70kg155lb Beginner 2 DBKB Deadlift 16kg35lb each Rest 5 min. Then Descending Ladder For Time 10987654321 reps each of Power Clean barbell Kettlebell Swing hip height Russian ChesttoBar Pull Up strict RX Power Clean 60kg135lb KB Swing 24kg53lb C2B strict Intermediate Power Clean 40kg85lb KB Swing 16kg35lb Jumping C2B or banded strict Beginner DB Power Clean 12.5kg26lb per hand Russian KB Swing 8kg18lb Ring Row Rest as needed. Aim to finish within 30 minutes.
15 Min AMRAP: Push Press, Box Step-Over, Hanging Knee Raise
The workout of the day consists of: 15 minute AMRAP 8 Push Press 50kg115lb RX 12 Box StepOver 6050cm 8 Hanging Knee Raise
14 Minute EMOM: Pull & Go
The workout of the day consists of: EMOM 14 alternating Odd minutes 8 Barbell Hang Power Cleans RX 60kg135lb Even minutes 6 Chest to Bar Pullups Score Complete all reps each minute. Rest remaining time.
14-Minute Squat EMOM
The workout of the day consists of: EMOM 14 minutes 7 rounds each movement Odd minutes 8 Back Squats RX 85kg185lb Even minutes 8 Deadlifts RX 100kg225lb Use 85kg185lb for both movements as capped by the squat. Start each minute with the movement listed. Rest for the remainder of the minute.
15-min AMRAP: Deadlift Engine
The workout of the day consists of: 15min AMRAP 8 Deadlifts RX 100kg225lb 16 SitUps 24m Single Arm Farmer Carry RX 24kg53lb kettlebell switch arms as needed 32 Walking Lunges bodyweight
Push & Engine: 4 Rounds of Gas
The workout of the day consists of: Strength Push Focus 5 sets x 5 reps Bench Press RX 70kg155lb Intermediate 50kg115lb Beginner 2 x DB Floor Press 1015kg35lb each Rest and load for metcon. Metcon 4 Rounds For Time 6121824 PushUps 6121824 Hang Power Cleans RX 60kg135lb Intermediate 40kg85lb Beginner 2 x DB Hang Power Clean 10kg22lb each 100m Farmer Carry after each round RX 2 x 24kg53lb KB Intermediate 2 x 16kg35lb KB Beginner 2 x 10kg22lb DB Cap 30 minutes. Scale reps if needed to stay under cap.
Core Crusher Circuit
The workout of the day consists of: 3 rounds for time of 40 Double Unders 1 minute Plank 30 Abmat Situps 20 VUps
Ball of Fire
The workout of the day consists of: 50 Wall Balls 20 lb 9 kg 20 Box Jump Overs 24 for men 20 for women 40 Wall Balls 20 lb 9 kg 16 Box Jump Overs 24 for men 20 for women 30 Wall Balls 20 lb 9 kg 12 Box Jump Overs 24 for men 20 for women 20 Wall Balls 20 lb 9 kg 8 Box Jump Overs 24 for men 20 for women 10 Wall Balls 20 lb 9 kg 4 Box Jump Overs 24 for men 20 for women
Ready, Set, Crush: 4 Rounds
The workout of the day consists of: 4 rounds for time of 400 meters Run 10 Toes to Bar 10 Burpees 15 Dumbbell Shoulder Press 3525 lb 1611 kg
7-Minute Grinder
The workout of the day consists of: AMRAP 7 4 Deadlifts 275 lbs 125 kg 185 lbs 85 kg 4 PullUps 8 PushUps