WORKOUT OF THE DAY

CROSSFIT

“CHESTDAY”

Bench Press 5-5-5-5-5-5 reps
+ max reps push-ups after every set

WEIGHTLIFTING

Clean Focus

CROSSFIT

“RISE UP”

Perform as many rounds as possible in 12 minutes of:
20 Double-unders
1 Muscle-ups / 2 Pull-ups
20 Double-unders
2 Muscle-ups / 4 Pull-ups
20 Double-unders
3 Muscle-ups / 6 Pull-ups
20 Double-unders
4 Muscle-ups / 8 Pull-ups
….

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“TEAM ROCKET”

Teams of two must complete 80 rounds of the following complex:
3 Kettlebell Swings
2 Goblet Lunges
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The partner who hands off the Kettlebell must immediately perform 15 burpees before he or she may receive it back from his or her partner

WEIGHTLIFTING

Clean and Jerk Focus

GYMNASTICS

Handstand Focus

CROSSFIT

“RIDERS ON THE STORM”

Accumulate as many calories as possible in 20 minutes (with buddy, IGYG) of:
– Row
– Bike
– Ski
– Assault

POWERLIFTING

Squat Focus

CROSSFIT

“JUMP FOR JOY”

10 Rounds For Time W/ Buddy Of:
10 Box Jump Over, 30/24″
10 Ground to Overhead, 60/40kg

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“CHAOS”

Just show up and do the work.

GYMNASTICS

Pull-up Focus

CROSSFIT

”CINDY’S COUSIN”

2 Rounds for Time W/ Buddy Of:
50 Pull-ups
50 Push-ups
50 Toes-to-bar
50 Air Squats