Workout of the Day
Your Choice of Lift
10×3
Pick a power lift you have’t done in a while and go heavy, 10 rounds of 3 reps each:
– Squat (Back, Front, Overhead)
– Press, Push Press, Bench Press
– Deadlift
(Note: heavy Hang Squat Cleans coming on Friday.)
Movements:
Bench Press | Clean | Deadlift
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AMRAP 6
21 KB Swings
12 Box Jumps
This is fast and hard. Let ‘er rip!
Movements:
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Barbell Bettys
Sumo Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
#7: 5 reps
Movements:
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10 seated DB Strict Press
10 Heavy Wall Balls
This is not-for-time, but athletes shouldn’t be standing around for 5 minutes between rounds. Just allow enough time to catch your breath after the heavy wall balls. Speaking of which, go up one or two notches from your normal wall ball weight, and really jump off the floor to hit the target!
Movements:
Shoulder Press (Strict) | Wall Ball Shot
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