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.
Posts
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
Run, Jump, Pull
The workout of the day consists of: 25 Jumping Burpees 400 meter Run 20 PullUps 400 meter Run 15 Handstand PushUps 400 meter Run 20 ChesttoBar PullUps 400 meter Run 25 Jumping Burpees
Pedal & Push
The workout of the day consists of: 4 Rounds for Time of 1 mile Bicycling 20 Pushups 30 Air Squats 40 Situps