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The workout of the day consists of: Strength 5 sets of 5 back squats. Rest 23 minutes between sets. RX 85kg185lb Intermediate 60kg135lb Beginner 2 x 20kg45lb DB or goblet squat 16kg35lb Rest 4 minutes. Then AMRAP 30 minutes 30 wall balls 9kg20lb 20 front squats 70kg155lb 20 toes to bar 30 walking lunges unweighted 20 power cleans 60kg135lb 20 hanging knee raises Cycle through as many rounds as possible in 30 minutes. Partition as needed. Use rest and loading time to switch between movements if sharing equipment.

The workout of the day consists of: Tabata intervals 8 rounds each movement 20 seconds work 10 seconds rest backtoback Wall Ball RX 9kg20lb Kettlebell Swing RX 24kg53lb Score lowest reps for each movement. Rest 1 minute between movements.

The workout of the day consists of: Strength 12 min cap Deadlift 5 sets x 5 reps 100kg225lb reset each rep no touch and go Rest. Adjust weights and set up for metcon. Metcon 5 rounds for time 15 Ring Rows 250 meter Row 1212 Alternating Dumbbell Snatch 22.5kg50lb per hand Rest as little as needed between movements. Aim for consistent pace.

The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 6 Push Press 50kg115lb Minute 2 10 Burpee Box Jump Overs 60cm

The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 deadlifts RX 100kg225lb Even minutes 12 box jump overs 60cm50cm or step overs After each round 25 seconds air bike hard effort

The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 6 Power Cleans 60kg135lb RX 42kg90lb Int Minute 2 10 Box Jumps 24 inch RX 20 inch Int Alternate minutes. You will complete 7 rounds of each movement.

The workout of the day consists of: AMRAP 15 min 200 meter run 10 front squats RX 70kg155lb 10 push presses RX 70kg155lb 12 box stepups all levels 24 Score total rounds reps

The workout of the day consists of: 12 minute ladder. Start at 2 reps of each movement. Add 2 reps every round. Continue as far as possible in 12 minutes. Barbell Bent Over Row 40kg85lb Burpee Box Over 60cm Complete 2 reps of each in round 1 4 reps of each in round 2 and so on. Keep moving. No rest between rounds.

The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 7 Push Press barbell 50kg115lb RX Minute 2 14 Kettlebell Swings 24kg53lb RX Minute 3 7 Push Ups strict Minute 4 14 Single Arm Farmer Carry Steps 24kg53lb RX switch arm at halfway Repeat for 3.5 total cycles.

The workout of the day consists of: For time 21159 reps of Power Snatch 45kg95lb Hanging Knee Raise Box Jump 6050cm Aim to finish under 12 minutes.