The workout of the day consists of: Strength 5 Sets 1. Bench Press 5 reps 80 1RM 2. PushUps 10 reps 3. Dumbbell Flyes 12 reps or Equivalent with a 50 load Conditioning AMRAP 12 As Many Rounds As Possible in 12 minutes 1. 10 Bench Presses 50 1RM 2. 15 PushUps 3. 20 Air Squats
The workout of the day consists of: For time 900 meters Run 30 Dumbbell Power Snatches 15 each arm 35 lbs 15 kg dumbbells 600 meters Run 30 OneArm Kettlebell Rows each arm 35 lbs 15 kg kettlebell 30 Dumbbell Push Presses 35 lbs 15 kg dumbbells
The workout of the day consists of: Complete as many rounds as possible AMRAP in 10 minutes of 2 Double kettlebell snatches 1 pood 36 lbs 16 kg each 4 Overhead squats 1 pood 36 lbs 16 kg each 6 Jerks 1 pood 36 lbs 16 kg each This tweak provides a slight increase in reps for a more challenging and rewarding experience.
The workout of the day consists of: 7 rounds for time of 11111 Deadlifts at 245 lb 111 kg
The workout of the day consists of: 8 rounds for time of 12 Sumo Deadlift High Pulls 11575 lbs or 5234 kg 10 Front Squats 9565 lbs or 4329 kg 8 Weighted Lunges holding plates or dumbbells
The workout of the day consists of: 12 rounds for time of 1. 30 seconds SkiErg 2. 30 seconds Double Unders 3. 30 seconds Box Jumps 2420 in 6050 cm 4. 60 seconds Rest
The workout of the day consists of: For Time 302010 Hang Power Clean 110 lb 50 kg 75 lb 35 kg 15105 Ring Pushups 321 Rope Climbs 15 ft 4.5 m
The workout of the day consists of: 5 Rounds for Time 20 Double Unders 1 Rope Climb 15foot 15 Pushups 20 Situps
The workout of the day consists of: For time complete 20 rounds of the following sequence 1234567891011121314151617181920 reps of each 1. Bench Press 110 lb 50 kg 2. Deadlifts 110 lb 50 kg 3. Dumbbell Press 20 lb 9 kg 4. Dumbbell Push Press 14 lb 6 kg 5. Sumo Deadlift High Pull 70 lb 2 pood 32 kg Rest as needed between movements but the goal is to keep transitions quick and steady.
The workout of the day consists of: For Strength 5555 Clean and Jerk Followed by 10 Minute AMRAP As Many Rounds As Possible 10 Thrusters 9565 lbs or 4329 kg 15 PullUps 20 Box Jumps 2420 inches or 6151 cm