Performance | 619

Categorized as: Performance

Power
Cleans + Front Squat
9 x 2 + 2
Every 2 Minutes

Workout of The Day
20 Minute AMRAP
40 Double Unders
30 Sit Ups
20 Calorie Row
10 Burpees to a 6″ Target

Power

Split Jerk
7 x 1
Every Minute on The Minute

Split Jerk
7 x 1
Russian Twists
7 x 30
Every 1:30 Minutes

Workout of The Day

5 Rounds

5 Shoulder to Overhead 185/135
40 Double Unders
40 Traditional Sit Ups
5 Hang Power Cleans

Power
Power Cleans
4 x 3
Hollow Rocks
4 x 20-30
Every 2 Minutes

Power Cleans
4 x 2
Rope Climbs
4 x 2
Every 1:30 Minutes

Strength
Pendlay Row
4 x 10
Handstand Walk
4 x 30′
Every 2:30 Minutes

Workout of The Day
4 Rounds
12 Pull Ups
24 Wall Balls
12 Burpees

Power/Strength
8 x 1 Snatch Balance + 3 Overhead Squats
GHD Sit Ups
8 x 20-25
Every 3 Minutes

Workout of The Day
5 Shoulder to Overhead
10 Front Squats 185/135
15 Toes to Bar
then
1 Mile Run or 2000 Meter Row

Strength
Back Squat
5 x 5
GHD Sit Ups
5 x 20
Every 3 Minutes

Front Squat
3 x 8
Rainbows
3 x 12
Every 3 Minutes

Workout of The Day
3 Rounds
15 Thrusters 95/65
15 Calorie Row
then
3 Rounds
15 Wall Balls 25/16
30 Unbroken Double Unders

Strength

Single Arm Row
6 x 10
Every 2 Minutes

Pendlay Row
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
8 Strict Pull Ups
16 V Ups
8 Kipping Pull Ups
32 Traditional Sit Ups

then

1600 Meter Row

Power
Hang Power Cleans + Front Squat
8 x 2 + 1

Workout of The Day
50-30-10
Burpees
Calorie Row
Unbroken Double Unders

Strength
Shoulder Press + Push Press
7 x 3-5 + 3-5
Strict Toes to Bar
7 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Handstand Push Ups
15 Box Jump Overs
10 Ball Slams

then

2000 Meter Row

Strength
Back Squat
6 x 5
Every 3 Minutes

Workout of The Day
15 Minute AMRAP
10 Pull Ups
15 GHD Sit Ups
20 Pistols

then 1500 Meter Row

8 Rounds
Minute 1: 1 Hang Clean Pull + 2 Hang Power Clean (Mid Thigh)
Minute 2: 10-30 L Sit
Minute 3: 10-20 Hollow Rocks

Workout of The Day
5 Rounds
5 Hang Power Cleans
10 Lateral Burpees
15 Traditional Sit Ups

then

1200 Meter Row