Workout of the Day

Push Up Day 21: 10-14-18-10
45-60 sec rest between sets

AMRAP in 5 Min
300m Row
6 HSPU
12 Deadlifts (155/110)
Rest 3 Min

AMRAP in 5 Min
400m Row
6 HSPU
9 Deadlifts (185/135)
Rest 3 Min

AMRAP in 5 Min
500m Row
6 HSPU
6 Deadlifts (225/155)

Push Up Day 20: 10-20-10-8
45-60 sec rest between sets

For Time
Buy In: 50/35 Cal Bike
-then-
2-4-6-8-10-8-6-4-2
Hang Power Cleans
Toes to Bar
-then-
Cash Out: 50/35 cal Bike

Rx: 135/95
Fit: 95/65
Dyn: 55/35, Sit-Ups

Day 18: 8-15-8-8
45-60 sec rest between sets

You don’t want to miss tomorrows workout

We’re going to try something we have never done before in class. We’re going to give you the opportunity to design/program your own Class workout.

As a class you will Design/Build your own workout with the help of your Coach

Time Domain: 20-23 Minutes (this is are target time for your workout)

1. Individual or Partner workout
2. AMRAP or Rounds for Time
3. Running – Distance: 200, 400, 600, 800, Mile (choose 1)
4. Gymnastic (choose 1 or 2)
   – Rope Climbs, Toes to Bar, Pull-Ups, Burpees, or Box Jumps
5. Barbell or DB/KB Movement (choose 1)
   – Push Press, Push Jerk, Deadlifts, or SDLHP
6. Choose Your Rep Scheme
7. Choose Your Weight
8. Let’s Put It Together!

Have Fun!!!!

Push-Ups Day 17: 20-10-10-8
45-60 sec rest between sets

Back Squat: Week 6
5 sets of 5 reps @ 75% 1RM

With A 10 Min Running Clock Complete the Following

“Karen”
150 Wall Balls for Time (20/14)

Or

125, 100, or 75 Wall Balls

Notes:
With remaining time in the 10 min Cal Bike

`Push Ups Day 16: 5-5-10-5
30 sec rest between sets

AMRAP in 4 min
27/18 Cal Row
27 Power Snatches

4 min Rest

AMRAP in 4 min
21/15 Cal Row
21 Power Snatches

4 min Rest

AMRAP in 4 min
15/10 Cal Row
15 Power Snatches

Rx: 75/55, 95/65, 115/80
Fit: 65/45, 75/55, 95/65
Dyn: HPS 45/35

Push Ups Day 15: 10-15-10-15
45-60 sec rest between sets

For Time
Buy In: 100 Sit-Ups
-then-
12 Rounds
3 Muscle Ups (Ring or Bar)
6 Box Jumps (24/20)
9 Goblet Squats (53/35)
-then-
Cash Out: 100 Sit-Ups

Mods: 3 Pull-Ups + 3 Dips = 3 Muscle Ups

Day 14: 5-8-5-10
30-45 sec rest between sets

Bench Press: Week 6
5 sets of 5 reps @ 75% 1RM

AMRAP in 10 min
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans
…..
Rx: 155/105
Fit: 115/80
Dyn: 75/55

Day 13: 14-12-14-12
45-60 sec rest between sets

On the 4:00 x 6 Rounds
15 Russian KBS
50 Foot Walking Lunges
20/15 Cal Bike

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Scored: Each round is for Time

“Cindy”
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Day 11: 12-8-10-6
*45-60 Sec Rest Between Sets

“VD Gone Bad”
For Time
1000m Run
25 Hang Power Snatches
800m Run
20 Hang Power Snatches
600m Run
15 Hang Power Snatches
400m Run
10 Hang Power Snatches
200m Run
5 Hang Power snatches

Rx: 75/55
Fit: 65/45
Dyn: 45/35

Notes: 30 min Time Cap