WORKOUT OF THE DAY

CROSSFIT

“CARRY OUT”

OOG:
3 Rounds For Time Of:
400m Suitcase Carry
75 Double-unders

Rx = 22,5/16kg

ZOOM:
5 Rounds For Time Of:
25 Suitcase Lunges
50 Double-unders

WEIGHTLIFTING

Snatch Focus

CROSSFIT

“MURPH PREP 6”

OOG:
For Time:
Buy-in: 800m Run

5 Rounds Of:
10 Pendlay Rows
20 Push-ups
30 Air Squats

Buy-out: 800m Run

Rx = 50% bodyweight

ZOOM:
For Time:
Buy-in: 100 Mountain Climbers
5 Rounds Of:
10 Pendlay Rows
20 Push-ups
30 Air Squats
Buy-out: 100 Mountain Climbers

POWERLIFTING

Squat Focus

CROSSFIT

“KICKSTART”

OOG:
Every 2,5 minute x 8 Rounds Of:
250m Row

ZOOM:
Every 2,5 minute x 8 Rounds Of:
12 Burpees

WEIGHTLIFTING

Jerk Focus

GYMNASTICS

Pull-up Strenght & Core Stability Focus

CROSSFIT

“DEADLINE”

OOG:
4 Rounds For Time Of:
10 Deadlift, 80/55kg
20 Kettlebell Swings, 24/16kg
30 Sit-ups

ZOOM:
4 Rounds For Time Of:
10 Single Leg Deadlift
20 Kettlebell Swings
30 Sit-ups

POWERLIFTING

Deadlift Focus

CROSSFIT

“GOT 5 ON IT”

OOG:
5-Minute AMRAP:
21 Dumbbell Power Snatches, alt.
21 Burpees
21 Cal Row

Rest 3 Minutes

5-Minute AMRAP:
15 Dumbbell Power Snatches, alt.
15 Burpees
15 Cal Row

Rest 3 Minutes

5-Minute AMRAP:
9 Dumbbell Power Snatches, alt.
9 Burpees
9 Cal Row

Rx = 22,5/16kg

ZOOM:
5-Minute AMRAP:
21 Dumbbell Power Snatches, alt.
21 Burpees
21 Lateral Hops

Rest 3 Minutes

5-Minute AMRAP:
15 Dumbbell Power Snatches, alt.
15 Burpees
15 Lateral Hops

Rest 3 Minutes

5-Minute AMRAP:
9 Dumbbell Power Snatches, alt.
9 Burpees
9 Lateral Hops

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“ONLY WAY IS UP”

OOG:
12-Min. AMRAP Of:
10 Box Jumps
5 Handstand Push-ups

ZOOM:
12-Min. AMRAP Of:
10 Jump Squats
5 (Handstand) Push-ups

GYMNASTICS

Handstand Push-up & Hollow/Arch Focus

CROSSFIT

“MACHO MAN REMIX”

OOG/ZOOM:
6 Rounds For Time Of:
25 Double-unders
3 Power Cleans
3 Front Squats
3 Push Jerks

Rx = 60/42,5kg