Workout of the Day
Fitness
A. Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
 
Performance
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)
Station 2 – Ring Dips x 10-15 reps @ 2111
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)