WORKOUT OF THE DAY

CROSSFIT

“INSTA-BILITY”

Max rounds in 9 minutes of:
10x DB push press, 2×22.5/16kg
6x Handstand push-ups
1x Rope climb

“UNBROKEN IT IS”

Perform 4 rounds for time of:
400m run, 50 sit-ups (each stop is 5 burpees penalty)

WEIGHTLIFTING

Snatch focus

“THE GRIND”

Max rounds in 7 minutes
Add 3 reps after every succesful round;
3x-6x-9x…etc.
3x Thrusters (50/35kg)
3x Pull-ups

POWERLIFTING

Deadlift focus

CROSSFIT

“SUMO WRESTLER”

For time:
Use same bar load throughout
25x Sumo deadlift high pull (55/40kg)
Row 500m
25x Power snatch
Row 500m
25x Power clean
Row 500m
25x Deadlifts

WEIGHTLIFTING

Clean + front squats

GYMNASTICS

Technique: Pull-ups
Strength: Handstand

“Pack it up, pack it in, let me begin!”

5 rounds for time of:
8x burpee broad jumps
10x Box jump-overs (24/20″)
Rope climb, 2 ascents

POWERLIFTING

Press focus

CROSSFIT

“CARDIO MEETS WEIGHTS”

10-9-8-7-6-5-4-3-2-1x reps:
Double unders
Burpees
Push-press (40/30kg)
Clusters (40/30kg)

“BALL GAME”

Max rounds in 20 minutes of:
5x Power clean (65/40kg)
10x Toes to bar
15x Wall ball (10/6kg)

GYMNASTICS

Technique: Swings
Strength: pull-ups