WORKOUT OF THE DAY

CROSSFIT

“SKILL TIME”

12 min AMRAP of:
6 pistol squats
2 rope climbs
20m HS Walk

CROSSFIT

“Three times the fun”

3×6 minutes in groups of 2.
2 minutes rest between rounds.

A) max cal row/bike
B) AMRAP of
10 box jumps, 24/20″
10 pull-ups
C) Max meters sandbag carry, drop at every 10 meters

WEIGHTLIFTING

Clean focus

POWERLIFTING

Squat focus

CROSSFIT

“Hot potato.”

15 minute AMRAP of:

15 Wall ball shots, 10/6kg
100m run with buddy

WEIGHTLIFTING

Clean focus

POWERLIFTING

Squat focus

CROSSFIT

“Time after time”

20 minute EMOM of:
1: 15 toes-to-bar
2: 15 handstand push-ups
3: 30 sit-ups
4: 60 double-unders

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Press focus

GYMNASTICS

Muscle-up focus

CROSSFIT

“Those vibes again!”

For Time With Buddy:
800m run
100 overhead (single) kettlebell lunges, 16/12kg
100 push-ups
100 wall ball shots, 10/6kg
150 Cal Row/Airbike

Man: 150 Cal
Woman: 125 Cal

Half the group works from the bottom up.

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Press focus

CROSSFIT

“Stand by me!”

FOR TIME:
10-20-30-40-50 reps for time of:
Deadlifts, 100/70kg
Burpee box jump over, 24/20″

CROSSFIT

“My son, my son, what have ye done.”

With buddy

4 Rounds for time of:
40 meter buddy carry (20 each)
20 air squats (sync)
20 push-ups (sync)

GYMNASTICS

Muscle-up focus