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
The workout of the day consists of: Strength rest 5 min after Deadlift 5555 build up RX 100kg225lb Intermediate 70kg155lb Beginner 812 reps Dumbbell Deadlift Metcon 24 min 4 rounds for time 400m run 15 deadlifts RX 70kg155lb 15 box jumps 6050cm 20 kettlebell swings RX 24kg53lb Rest 1 min between rounds
The workout of the day consists of: AMRAP 15 min 15 Box Jumps 60cm 20 Dumbbell Reverse Lunges 2 x 22.5kg50lb 30 Abmat Situps
The workout of the day consists of: 15 min AMRAP 5 Front Squats 70kg155lb 20 m Single Arm Overhead Carry right 22.5kg50lb DB 20 m Single Arm Overhead Carry left 22.5kg50lb DB 30 Double Unders
The workout of the day consists of: Complete as many rounds as possible in 15 minutes of 6 Power Cleans RX 60kg135lb INT 40kg85lb BEG 2x15kg35lb DB 12 Box StepOvers RXINT 2420 BEG Step Over Low Object 1815 Calorie Row RX 18 men15 women INT 1512 BEG 129
The workout of the day consists of: Every 2 minutes for 20 minutes 2 squat cleans RX 60kg135lb 6 goblet lateral lunges 3side RX 24kg53lb KB 108 calorie row Rest remaining time in the 2minute window. Reset weights between sets if needed. Prioritize form.
The workout of the day consists of: 15 min AMRAP 10 Push Press 50kg115lb 12 Alternating Dumbbell Snatch 22.5kg50lb 250 meter Row