Workout of the Day


Skill Work 

:30 on :30 Off 

Max Toes to Bar 

7 Rnds 


Score = Total Toes to Bar 


Double Trouble

21 Double DB Deadlifts 

15 Sit ups 

12 Box Jumps 


21 Double DB Hang Cleans 

15 Sit ups

12 Box Jumps 


21 Double DB Power Cleans 

15 Sit ups

12 Box Jumps


15 min AMRAP 


Drive


Workout 


3 on 1 off for 4 Rnds:

200 M Run 

20 Alt DB Hang Snatch 

Max Push ups 


CORE WORK 


:30 Flutter Kick 

:30 Single Leg V ups 

:30 Rest 

:30 Reverse Plank 

:30 Hollow Hold 

:30 Rest 

3 Rnds 


Workout of the Day


GHOST”


6 Rounds for Total Reps in 23 minutes:

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest


Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.


Drive


6 Rounds for Total Reps in 23 minutes:

1 minute of Double DB Deadlifts 

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest


Workout of the Day


Strength Complex

Every :90 for 7 Rounds (10:30):


Clean with lift off pause (mid-shin)
Hang Clean with pause above the knee
Drop the Bar
Full Clean and Jerk 

60-65% of 1 RM (this is a deload week)

 


Daffy Duck


9 Cleans 

15 Air Squats

3 Rounds


right into


9 Jerks

15 Air Squats

3 Rounds


Fitness: 95/65

Performance: 115/75


Athletes: We are finally in our deload week! Dial in your form with this long complex. Focus on positions in the pauses for the complex, then we have a fast and furious metcon to round out the day!


Drive


4 min AMRAP 


20 Single Arm DB Clean 
20 Air Squats 
1:00 Low Plank 


4 min AMRAP 


20 Single Arm DB Push Press (10 each arm) 

20 Lunges 
1:00 Low Plank 

2 Rnds 


Workout of the Day


Sea Salt

50 Toes to Bar 

50 Hang DB Snatch 

100 Doubles

50 Burpees 

50 KB Swings 

20 min AMRAP 


Fitness: 35/26 (35/20)

Performance: 53/35 (50/35)


Drive

5 minutes on 1 minute off for 4 Rounds 

400 M Run 

15 Dumbbell Burpees 

20 Double DB Bent Over Row 

Max Air Squats 


Score = Total Air Squats 


Workout of the Day


Strength

From the Rack 

Back Squats 5/5/4/4/3/3


*Take 15 minutes to build up to a heavy set of 3 


Workout 

500 M Row

Rest 2 minutes 

3 Rnds 


Score = slowest row


Drive


2 min AMRAP 

30 Hang Snatch 

Max Burpee 

2 min AMRAP 

30 Thrusters

Max Flutter Kick 


2 min AMRAP 

Hang Cluster Burpee 


Rest 2 minutes 

3 Rnds 


Workout of the Day


Candy Land

400 M Run 

20 Barbell Hang Clean and Jerk 

400 M Run 

40 Single Arm DB Hang Clean and Jerk 

Rest 2 minutes 

2 Rnds 


Fitness: 75/55 (35/20)

Performance: 95/65 (50/35)


22 min Cap 


Drive


“Candy Land” – Drive

30 Air Squats 

20 Man Makers 

10 Reverse Burpees 

20 min AMRAP 


Workout of the Day


Skill Work 

12 Seated Pike Leg Lifts 

15 DB Floor Press with Glute Bridge Hold

20 Single Leg V ups 


Cycle through for 12 minutes at a pace of about 3 minutes per round.  


“Spark Plug”

75 Doubles 

15 Deadlifts 

3 Rnds 

Fitness: 185/125 Performance: 225/155


Athletes: The skill work today should help toes to bar and core strength. For the Floor Press keep your elbows in to work the triceps and increase your push up capacity.  For the workout choose a weight you can move on the DLs.  It should be a sprint today. 


Drive


Strength Work 

Every 2 minutes for 10 Minutes 

12 Seated Pike Leg Lifts

 20 Opposite hand opposite foot v ups 

Max Push ups 


“Spark Plug” – Drive

200 M Run 

20 KB Swings 

20 Shoulder Taps 


Workout of the Day


Green Grass

800 M Run 

25 Double DB/KB Front Squats 

20 Pull ups 

3 Rnds 


Fitness: 35/26

Performance: 53 or 50/35 (25 pull ups) 


Athletes: Today we go long.  We are looking at six to eight minute rounds.  Find a pace on the run that you can maintain and try to hit big sets with the squats and pull ups. 


Drive

Green Grass” – Drive

50 Double Jumps 

25 Goblet Squats 

30 Single Arm Rows 

4 Rnds 


Workout of the Day


Strength

10 minutes to warm up to a heavy 1 Rep Clean and Jerk 

7 min EMOM: 1 Clean and Jerk 


“Pop Rocks”

____ Burpees Every minute including the first minute 

30 Clean and Jerks 


Fitness: 3 Burpees (115/75) Open: 5 Burpees (135/95)

8 min Time Cap 


Athletes: Today we go heavy on our Clean and Jerk as we work towards the end of our cycle. Try to be at 85-90% of your 1 RM today.  For the workout choose a weight where you can average 5 clean and jerks per minute with the burpees. 


Drive


Strength 

EMOM for 7 minutes 

4 RDLs + 4 Power Cleans + 4 Lunges  


“Pop Rocks” – Drive

EMOM for 10 minutes: 4 Burpees

Max Single DB Hang Clean and Jerks