The workout of the day consists of: Ladder for time 61218126 reps each of Deadlift RX 100kg225lb Intermediate 70kg155lb Box Jump RXInt 6050cm Toes to Bar Use the same weight for all deadlifts. Rest as needed but push the pace. Time cap 15 minutes.
The workout of the day consists of: For time 108642 Power Cleans 60kg135lb 20161284 PushUps 302418126 SitUps
The workout of the day consists of: For time 40 Barbell Front Rack Lunges 60kg135lb 50 Kettlebell Swings 24kg53lb 60 Wall Balls 9kg20lb 80 Calorie Row Time cap 25 minutes
The workout of the day consists of: 3 rounds for quality not for time. 14 Hang Power Cleans RX 60kg135lb 14 Burpees to 6inch target. Rest 23 min between rounds. Move with control and reset your grip between reps as needed.
The workout of the day consists of: For time 21181512963 reps of Barbell bentover row RX 60kg135lb Pullups. Alternate movements. Complete all reps of the row then all reps of the pullup at each level before moving to the next.
The workout of the day consists of: Strength 5 sets x 5 deadlift at 100kg225lb Rest as needed between sets Rest 35 minutes. Adjust weights for metcon. Metcon AMRAP 24 minutes 30 double unders 15 kettlebell swings 24kg53lb 10 hanging knees to chest 60m singlearm farmer carry 24kg53lb switch arm at 30m
The workout of the day consists of: 15 min AMRAP 8 Front Squats RX 70kg155lb Int 50kg115lb Beg 2x16kg35lb DB or 12kg26lb KB 10 Box Jumps RXInt 6050cm Beg stepups 14 Russian Kettlebell Swings RX 24kg53lb Int 16kg35lb Beg 12kg26lb Repeat as many rounds as possible.
The workout of the day consists of: Strength separate Every 230 x 5 sets 2 Power Cleans build to heavy for the day Rest as needed. Change weights for metcon. Metcon for time 5 rounds 8 Power Cleans RX 60kg135lb 12 Push Press RX 50kg115lb 16 Box Jump Overs 60cm 100m Single Arm KB Farmers Carry 24kg53lb switch at halfway Rest as needed to transition.
The workout of the day consists of: AMRAP 15 min 12 Barbell Push Press RX 50kg115lb 16 Alternating DB Snatch 22.5kg50lb 10 Burpees
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 7 Front Squats 60kg135lb Minute 2 12 SitUps 30 second Plank Hold Minute 3 14 Alternating Reverse Lunges bodyweight Minute 4 Rest Repeat for 3.5 rounds 14 minutes total