WORKOUT OF THE DAY

CROSSFIT

“BARDIO”

15-min. EMOM Of:
1-5: 3 Snatches
6-10: 4 Clean ’n Jerk
11-14: 5 Cleans
15: max reps Cleans

WEIGHTLIFTING

Clean Focus

GYMNASTICS

Skill: Pull-ups
Strength: Pistol Squats

CROSSFIT

“FRAN SINATRA”

WOD A: 21-15-9 Reps For Time Of:
Pull-ups
Wall Ball Shots, 10/6kg

4-Min. Rest

WOD B: 7 Min. AMRAP Of:
7 Front Rack Kettlebell Lunges, alt. (2×16/12kg)
14 Hollow rocks

CROSSFIT

“SAME SAME BUT DIFFERENT”

20-Min. AMRAP Of:
20 Dumbbell split snatches, alt.
30 Sit-ups
40 Double-unders

Rx = 22,5/16kg

POWERLIFTING

Squat Focus

CROSSFIT

“SKY’S THE LIMIT”

12-Min. AMRAP Of:
100m row, 1 burpee box jump
100m row, 2 burpee box jumps
100m row, 3 burpee box jumps
100m row, 4 burpee box jumps
Etc.

GYMNASTICS

Skill: Toes-to-bar
Workout for Quality

CROSSFIT

“WOLF PACK”

(With Buddy) 10 Rounds For Time Of:
10 Toes-to-bar
10 Push-ups
10 Deadlifts, 110/75kg

CROSSFIT

“HIGH ROLLERS”

With Buddy For Time:
60 Thrusters
60 Front Squats
60 Deadlifts

Rx = 43/30kg

WEIGHTLIFTING

Clean Focus

CROSSFIT

“SOCIAL DISTANCING FITNESS CLUB”

2 x 10 Min. AMRAP Of:
Part A:
20 Cal Row
10 Hollow Rocks

Part B:
20 Cal Row
10 Toes-to-Bar

2 Min. rest between parts

POWERLIFTING

Squat Focus