WORKOUT OF THE DAY

CROSSFIT

“Rocky Balboa”

For Time:

30 Front Squats
220/155lbs100/70kg

Everytime You Break Perform 50 Double Unders

WEIGHTLIFTING

Low Hang Snatch Focus

POWERLIFTING

Press Focus

CROSSFIT

“Thrift Shopping”

A.M.R.A.P 20 Minutes

12 Burpees over Barbell
11 Sit-Ups
10 Deadlifts
9 Push Presses
8 Pull-Ups
7 Handstand Push-Ups
6 Squat Cleans
5 Toes To Bar
4 DB Box Step Over
3 Burpee Box Jump Over
2 Snatch
1 Overhead Squat

Dumbbell 35/50lbs 16/22,5kg
Barbell 95/135lbs 42,5/60kg

WEIGHTLIFTING

Clean Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“Picobello B.V.”

21-15-9

DB Snatches Alt.
DB Lunges Alt.
DB Push Press Alt.
DB Cleans Alt.

Switch Shoulder Every Rep!

WEIGHTLIFTING

Hip Snatch Focus

GYMNASTICS

Handstand Walk & Strength 8/8

CROSSFIT

“Counting Stars”

Every 1:00 x 24 Rounds

1. Muscle-Ups
2. Strict HSPU
3. Burpee Pull-Up
4. Rest

Perform As Many Reps As Possible In Every Minute.

WEIGHTLIFTING

Clean & Jerk Focus

POWERLIFTING

Squat Focus

GYMNASTICS

Handstand Walk & Strength 8/8

CROSSFIT

“Burning Lungs”

A.M.R.A.P 15 Minutes

3 Calorie Row
6 Wallball Shots
9 Double Unders

6 Calorie Row
12 Wallball Shots
18 Double Unders

…

POWERLIFTING

Press Focus

WEIGHTLIFTING

Snatch Focus

CROSSFIT

“Triple 1/3”

3 Rounds For Time:

1600m Run
100 Double Unders
1600m Row

GYMNASTICS

Gymnastics’s Efficiency 1/8

CROSSFIT

“D.T. Hero Workout”

5 Rounds For Time:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

155/105lbs 47,5/70kg