Workout of the day

200628 Sunday

box jump, 16/20 in. box

handstand hold

sit-up

lunge


The interval is 20 seconds of 

work followed by 10 seconds of rest

for eight intervals. For handstand hold,

count the number of seconds maintained in the hold. 

There is no rest between exercises. 

200629  Monday


6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters


200630  Tuesday 



5 rounds for time of:


12 hang power clean and jerks


9 thrusters


6 power snatches


75 lb.   115 lb.

200701  Wednesday



Back squat, 1rep


Shoulder press, 1rep


Deadlift, 1rep

200702 Thursday



10 rounds for time of:


30 double-unders

15 pull-ups

30 squats

100-m-sprint


Rest 2 minutes



200703 Friday




Complete as many rounds as 


possible in 10 minutes of :


10 burpees


20 wall-ball shots


14 lb. ball to 9-ft. target


20 lb. ball to 10-ft. target

200704 Saturday







Practice SLIPS for 20 minutes


Deadlift 7-7-7-7-7-7 reps

200705 Sunday


Complete as much as possible in 20 minutes of :


10pull-ups

20push-ups

30 squats

15 pull-ups

30 push-ups

45 squats

20 pull-ups

40 push-ups


Try as long as possible for unbroken sets.



60 squats

25 pull-ups

50 push-ups 

75 squats

30 pull-ups
60 push-ups

90 squats

200706 Monday

Practice SLIPS for 20 minutes


Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps



200707  Tuesday


EMOM 20´:

1st minute : 5 Power Clean + 5 Push Press + Max Reps Thrusters ( 35/25 )

2nd minutes : 5 Push Press + 5 Thrusters +  Max Reps Power Clean

3re minutes : 5 Thrusters + 5 Power Clean +  Max Reps Push Press  

4th minute : Rest

200708 Wednesday


AMRAP ´10 :

3 DL ( 40/30 )

2 hang Power Clean

1 Shoulder to Overhead

each set add

+ 3 DL

2 Hang Power Clean

+ 1 SHoulder to Overhead 


200709 Thursday


EMOM 15´:

1st minute : 10-12 Front Squat

2nd minute : 7-9 Chest-to 

Bar Pull up

3rd minute : 15-17 Sit Ups 

200710 Friday

Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

25-lb. DBs  35-lb.DBs