Workout of the Day
1 Deadlift
2 HP Cleans
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Power Snatch
11 OH Squats
12 SDHP
75/53
This workout progresses in similar fashion to the song:
1 Deadlift
1 Deadlift + 2 HP Cleans
1 Deadlift + 2 HP Cleans + 3 Front Squats
1 Deadlift + 2 HP Cleans + 3 Front Squats + 4 Strict Press
etc…
The first 6 rounds are fools gold. You’ll get through those in a few minutes. This workout starts around Round 7. Try to keep moving through each round without letting go of the barbell. The movements are designed to flow one into the next.
Have fun…this is an annual tradition. And we even did this in August.
Movements:
Back Squat | Clean | Deadlift | Front Squat | Hang Power Snatch | Overhead Squat | Power Snatch | Shoulder Press (Strict) | Snatch | Sumo Deadlift High Pull | Thruster
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Boot Camp
4 Rounds
1 min Ring Rows
1 min Box Jumps
1 min Air Squats
1 min rest
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w/partner
100 MB Sit Ups
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w/different partner
150 Wall Ball
one works, one rests
Movements:
Air Squat | Box Jump | Ring Row | Row | Sit-up | Wall Ball Shot
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