The workout of the day consists of: Ladder up by 3s to 12 then back down by 3s 36912963 reps each of Deadlift RX 100kg225lb Kettlebell Swing RX 24kg53lb Broad Jump meters do not matter just clear your feet and reset each rep Complete all three movements at each rung before moving up. Use a single barbell for deadlifts and a kettlebell for swings. Time cap 14 minutes.
Long Engine Chipper
The workout of the day consists of: For time aim to finish around 20 minutes 30 Deadlifts 100kg225lb 40 Box Jump Overs 24 50 Wall Balls 9kg20lb 60 Kettlebell Swings 24kg53lb 400m Farmers Carry 2 x 24kg53lb
Olympic Quality Flow
The workout of the day consists of: AMRAP in 20 minutes 10 Hang Power Clean RX 60kg135lb 20 Vups 20m Single Arm Farmer Carry each arm RX 24kg53lb KB Rest as needed between rounds. Move for quality. Complete as many rounds as possible in 20 minutes.
EMOM 14: Front Squat and Abmat Sit-Up
The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 Front Squats RX 70kg155lb Even minutes 15 Abmat SitUps
Descending Ladder Pull Power
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.