WORKOUT OF THE DAY

CROSSFIT

“HIPS DON’T LIE”

16-Min. AMRAP Of:
30 Double-Unders
20 Hang Power Cleans
15 Front Squats
10 Shoulder To Overhead

WEIGHTLIFTING

Clean Focus

CROSSFIT

“THIRD TIME’S A CHARM”

3 Rounds x 4 Minutes Of:
25 Kettlebell Swings
20 Sit-ups
5/5 Windmill

Rest 2 minutes after every round

POWERLIFTING

Squat focus

CROSSFIT

“OVERHEAD IMPRESS”

Every 2:30 x 5 Rounds Of:
Kneeled Single Arm Overhead Press

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Push-up Strength + Pistol Focus

CROSSFIT

“HIP TO THE HOP”

5 Rounds For Time Of:
21 Lateral Hops
15 Hollow Rock
9 Walk-outs

POWERLIFTING

Deadlift Focus

CROSSFIT

“LONE SURVIVOR”

4 Rounds For Time:
100 Mountain Climbers
10/10 Gorilla Rows
20 Push-ups
30 Air Squats

WEIGHTLIFTING

Clean ’n Jerk Focus

POWERLIFTING

Press Focus

CROSSFIT

“TOO FAST TOO FURIOUS”

12-Min. EMOM Of:
1. Fast Feet
2. High Knees

Work:rest is 45/15 sec.

GYMNASTICS

Hollow/Arch + Time Under Tension Focus

CROSSFIT

“WALK 500 MILES”

20 Minute AMRAP Of:
10 Lateral Burpees Over Dumbbell
10 Goblet Lunges
10-20-30-40-50…
Single Arm Dumbbell Clean and Jerks