Daily Workout

WORKOUT FOR LOAD 3-3-3-3 Double-Overhand "Quiet" Deadlift -Rest as NeededFOR LOAD 5-5-5-5 Tempo Strict Press (1111) FINISHER 3 ROUNDS FOR TIME 25 Plate Ground to OH (45/25)(25/15) 10 Burpees to Plate -Hard Cap 5:00-

STRENGTH I. ON A 20:00 RUNNING CLOCK... Build to 5RM Back Squat (Score is Weight) -Rest as Needed*- WORKOUT AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run

STRENGTH FOR LOAD 3x3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) WORKOUT FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45)(45/35) Box Jump (24/20) into... 12-9-6 Hang Power Clean (135/95)|(95/65)(65/45) Box Jump...

"MLK" For Time 63 Deadlifts (115/65 lb) 64 Wall Ball Shots (20/14 lb) 64 Pull-Ups(Banded)(Ring Rows) 65 Kettlebell Swings (53/35) 68 Front Squats (115/65 lb) "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do...

PARTNER WORKOUT IN TEAMS OF 2... FOR TIME* 120 Wall Balls(20/14)(14/10) 60 Clean & Jerk (135/95)|(95/65)(75/55) 120 Wall Balls 40 Clean & Jerk *P1 works while P2 rests. Workout must be completed in order. Split reps any way.

SKILL ON A 12:00 RUNNING CLOCK... 8:00 - Practice Kipping HSPU Breakdown 4:00 - Practice Tempo DL Drill w/ Empty Barbell BENCHMARK WORKOUT "DIANE" FOR TIME 21-15-9 Deadlift (225/155)|(155/105)(135/95 Handstand Push-up(DB Press)(Push-ups) FINISHER "TABATA" 8 ROUNDS,...

WORKOUT AMRAP x 18 MINUTES 6 Ring Muscle-Ups(C2B)(Pull-ups/banded) 18 DB Hang Power Cleans (50/35)|(35/20)(15/10) 36 Forward Lunges (Score is Rounds + Reps) COOLDOWN 2:00 Pigeon 2:00 World's Greatest Stretch

STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (Score is Weight) WORKOUT EMOM x 4 MINUTES 5 Burpees then Max Reps of Power Snatch (95/65)|(65/45)(45/35) -Rest 2:00- EMOM x 4 MINUTES 5...

WORKOUT 4 ROUNDS FOR TIME 75 Double Unders(150 Singles) 500/450m Row 25 Hand Release Push-ups(Push-ups)(Elevated chest) (Score is Time) FINISHER 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups

SKILL 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. WORKOUT "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1...

WORKOUT FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) DB Hang Power Snatch (50/35)|(35/20) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) DB Hang Power Snatch (50/35)|(35/20)