WORKOUT OF THE DAY

CROSSFIT

“Rush Hour”

Every 1:00 x 20 Rounds

1. 50 Double Unders
2. 15 DB Snatches
3. 6 Devil’s Press Box Step Over 20/24″
4. Rest

WEIGHTLIFTING

Clean & Jerk Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“Glen Hero Workout”

For Time

30 Clean-and-Jerks
1 mile Run (1600m)
10 Rope Climbs
1 mile Run (1600m)
100 Burpees

95/135lbs 42,5/60kg

WEIGHTLIFTING

Hang Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“Villa Volta”

00:00 – 05:00
15-12-9
Handstand Push-Ups
Barbell Front Squats

05:00 – 08:00
Rest

08:00 – …..
9-15-21
Shoulder To Overhead
2-4-6
Wall Walks

65/95lbs 30/42,5kg

WEIGHTLIFTING

Clean Focus

GYMNASTICS

Handstand Walk & Strength 1/8

CROSSFIT

“Repke Like Epke”

A.M.R.A.P 15 Minutes

35/50 Cal Row

10 rounds
1 Toes To Bar
1 Pull-Up
1 Muscle-Up

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Squat Focus

GYMNASTICS

Handstand Walk & Strength 2/8

CROSSFIT

“Plus 1”

Back Squats
5 @ 80%
3 @ 85%
1+ @ 90%

POWERLIFTING

Deadlift Focus

WEIGHTLIFTING

Jerk Focus

CROSSFIT

“Prep”

For Time:

8 Knee Raises
8 Burpee Box Step Over
8 Air Squats
8 Deadlifts
10 Cal Row

6 Leg Raises
6 Burpee Box Jump Over
6 Pull-Ups
6 Cleans
10 Cal Row

6 Toes To Bar
6 Burpee Box Jump Over
6 Bar Muscle-Ups
6 Snatches
50 Double Unders

65/95lbs 30/42,5kg

GYMNASTICS

Handstand Walk & Strength 3/8

CROSSFIT

“Lactaid

For Time:

4 Rounds Of
21 Double Dumbbell Lunges, alt.
15 Hand Released Push-ups
9 Deadlifts

DB = 22,5/16kg

BB = 110/175lbs 50/80kg