WORKOUT OF THE DAY

CROSSFIT

“NANCY’S BRO”

5 Rounds For Time:
400m Row
15 Overhead Squats, 43/30kg

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Skill: Handstand Push-up
Strength: Pull-up

CROSSFIT

“WORK:REST RATIO”

Every 4 Minutes x 5 Rounds Of:
21 Sit-ups
15 Deadlifts, 85/55kg
21/15 Cal Row

CROSSFIT

“MACHO MAN”

EMOM for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks

Rx = 80/55kg

POWERLIFTING

Press Focus

CROSSFIT

“SALT-N-PEPA”

21-15-9 Reps For Time Of:
Double-unders
Handstand Push-ups

GYMNASTICS

Strength: Dip
Quality Rig Workout

CROSSFIT

“KETTLEBELL KITCHEN”

For Time:
800m Run
40 Kettlebell Swings
30 Front Rack Lunges, alt.
20 Burpees
10 Turkish Get-ups

Rx = 24/16kg

CROSSFIT

“GO HARD OR GO HOME”

4-Min. AMRAP Of:
21 Double-unders
21 Kettlebell Swings, 24/16kg
21 Thrusters, 35/25kg

Rest 3 Minutes

4-Min. AMRAP Of:
15 Double-unders
15 Kettlebell Swings, 24/16kg
15 Thrusters, 45/30kg

Rest 3 Minutes

4-Min. AMRAP Of:
9 Double-unders
9 Kettlebell Swings, 24/16kg
9 Thrusters 55/35kg

WEIGHTLIFTING

Snatch Focus

CROSSFIT

“HIIT-CLASS”

2 Rounds For Time Of:
20 Push presses, 50/35kg
30 Weighted box step-ups
40 Push-ups
50/35 Calorie Row

Box: 24″/20″
DB: 22,5/16kg

POWERLIFTING

Press Focus