WORKOUT OF THE DAY

CROSSFIT

“The Tickler”

A.M.R.AP 15 Minutes

60 double unders
10 pull ups
10 burpees over the bar

WEIGHTLIFTING

Clean & Jerk Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“Barbell Cycle”

For load:

5 Back Squats
5 Behind The Neck Push Press
5 Front Squats
5 Jerks

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“Five Time’s The Charm”

20 Minute E.M.O.M

1. 1 Sled Drag Forward & Backward 135/180lbs Or 8 Clusters 25/35kg
2. 15 Bent Over Rows
3. 20 Hand Released Push Up
4. Rest

WEIGHTLIFTING

Jerk Focus

GYMNASTICS

Bar Muscle Up Focus Lesson 7/8

CROSSFIT

“Hammies Like Hamilton”

For Split Time:
8 x 1 Round

3 Deadlifts
3 Cleans
200m sprint

Rest: 1:30
220/150lbs 100/70kg

CROSSFIT

“Freaky Friday”

A.M.R.A.P 30 Minutes

5 Pull Ups
10 Push Ups
15 Sit Ups

Perform After Every 3 Rounds 50 Air Squats

POWERLIFTING

Deadlift Focus

WEIGHTLIFTING

Power Clean & Push Press Focus

CROSSFIT

“The Daltons”

A.M.R.A.P 3 Minutes x 4 Rounds

20 Toes To Bar
AMRAP Handstand Push Up

Rest 1:30

30 Dumbbell Snatches
A.M.R.A.P Box Step Overs 24/30″

Rest 1:30

20 Handstand Push Ups
A.M.R.A.P Toes To Bar

Rest 1:30

30 Box Step Over 24/30″
A.M.R.A.P Dumbbell Snatches

GYMNASTICS

Bar/Ring Muscle Up Focus Lesson 8/8

CROSSFIT

“Ge Kiekt Moar”

For time

200 Calorie Row
100 Kettlebell Swings 35/53lbs 16/24kg
50 Double Dumbbell Lunges 35/50lbs 16/22,5kg