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Workout Of The Day

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Thursday, Oct 5, 2023


Part A
EMOM 10

1 Squat Snatch

Part B
For Time in teams of 2

800m Run together
30 Squat Snatch (35/25kg)
600m Run together
20 Squat Snatch (42,5/30kg)
400m Run together
10 Squat Snatch (50/35kg)


TC 20 min

Wednesday, Oct 4, 2023


Part A
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)

*Rest as needed b/t sets

Part B
For time

50 Toes to Bar
40 Burpee to Bar
30 Strict Handstand Push Ups
20 Box Jumps (75/60cm)
20 Strict Pull Ups

TC 20 min

ENDURANCE
Every 5 min for 7 sets:

10 Burpee Box Jump over (60/50cm)
20/16 cal Row or Skierg or Airbike
30 Double Unders

Tuesday, Oct 3, 2023


Part A
Every 90" for 6 sets

3 Hang Power Cleans

Part B
3 Rounds for time

50 Air Squats
7 Burpee Pull ups
10 Hang Power Cleans (60/42,5kg)

TC 14 min

Monday, Oct 2, 2023


Part A
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Part B
4 sets for time

Every 5:00 min (TC each set 3 min)

20/16 Calorie Air Bike Or Row Or Skierg
200m run

Sunday, Oct 1, 2023


ENDURANCE
In teams of 2

AMRAP 8
4-8-12-16-...
cal bike erg
burpee box jump over (60/50cm)

rest 2 min

AMRAP 8
4-8-12-16-...
cal row
burpees 2 target

rest 2 min

AMRAP8
4-8-12-16-...
cal ski erg
box jumps (60/50cm)

rest 2 min

AMRAP8
4-8-12-16-...
cal airbike
single DB box step ups (22.5/15kg)


*for all workouts, partner 1 is working at station 1 while partner 2 is working at station 2 (f.ex: 1 does 4 cals on bikeerg while 1 performs 4 bbjo) partners switch when both partners are done. working up the ascending rep scheme.

Saturday, Sep 30, 2023


Part A
Practice HSPU for 10-12 min

Part B
For Time in Teams of 2

200m Partner Run
20 Synchro Wall Balls (9/6kg)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (9/6kg)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (9/6kg)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (9/6kg)
10 Handstand Push Ups


TC 22 min

Friday, Sep 29, 2023


Part A
Work up to a heavy
Power Clean
in 10-12 min

Part B
For time in Teams of 2 - "i go/you go"

300 Box Step-ups (50cm all athletes)
* Every 2:00 (including 0:00) perform 4 Power Cleans (70/45kg)

* Share the 300 box step ups between partners. Each athlete does 2 cleans each time

TC 22 min.

Thursday, Sep 28, 2023


Part A
5-4-3-2-1-10-10
Push Press

Part B
For time

2 sets (1 set every 10:00)

40 air squats
20 V-Ups
25 Alternating Dumbbell Snatches (22,5/15kg)
40 air squats
20 V-Ups

Wednesday, Sep 27, 2023


Part A
4 x 5 reps

Overhead Squats

Part B
3 x 5:00 AMRAP

8 Overhead Squats (42,5/30kg)
8 Burpee Over Bar
8 Pull Ups

-rest 3:00 between sets-

ENDURANCE
complete 1 set every 2 min

5 sets of

250/200m ROW
12 DB Snatches (22,5/15kg)

* REST 2 min*

5 sets of

250/200m Skierg
6/6 1-Arm-DB-OH Lunges (22,5/15kg)

* REST 2 min*

5 sets of

750/600m Airbike
6 1-Arm-DB-Devil Presses (22,5/15kg)



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