Workout of the Day

365 Days of the Year

• Jan 31 : Kb swings
• Feb 28: deadlift
• March 31 : t2b
• April 30 : hang cleans
• May 31 : shoulder to overhead
• June 30 : sit ups
• July 31 : thrusters
• Aug 31 : pull ups
• Sept 30 : box jump overs
• Oct 31: push ups
• Nov 30 : db snatches
• Dec 31 : burpees to target

for time w/partner (30-min)

30 bar muscle ups

• 10 rounds total (alternating full rounds)
  • 20 db hang clean & jerks (50/35)
  • 10 burpees box jump overs (24/20)

30 bar muscle ups

build to a heavy set of

• 3 deadlift
• 2 hang clean
• 1 thruster

for time (18-min)

• 30 deadlift
• 30 hang cleans
• 30 front squat
• 30 push press
• 30 thrusters

rx (95/65)

BIKE SPRINTS

10 rounds

• :30 bike sprint
• :90 rest

after your last set, rest 3-min

then 3-min bike, cool down (“talking pace”)

MERRY CHRISTMAS!!

4 rounds w/partner

• 14 db hang clean & jerks (50/35)
• 7 burpee box jump overs

2000m row (split in half)

4 rounds w/partner

• 14 db hang clean & jerks
• 7 burpee box jump overs

• athletes will work at the same time but cannot switch movements until both have complete all reps
• p1: starts with db hang clean & jerks
• p2: starts with burpee box jump overs
• once reps are compelted switch stations, follow this pattern for 4 rounds

“move with purpose” week 14 day 5

front squat – 3rm

for time (20-min)

21 – 15 – 9 – 15 – 21

• kb swings
• goblet squats
• burpees

“move with purpose” week 14 day 4

2 rounds

emom x 5

• 12/10 cal ski

resr 1-min

emom x 5

• 12/10 cal row

resr 1-min

emom x 5

• 12/10 cal bike