Workout of the Day
For Quality:
1. Seated DB Shoulder Press: 4 Sets – 15 Reps
2. Flat Bench DB Fly: 4 Sets – 15 Reps
A. Bench Press: 6×6, 8×8, 10×10 (Last Week)
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For Time:
21/15 Cals AD
3 Rope Climbs
15/12 Cals AD
2 Rope Climbs
9/6 Cals AD
1 Rope Climb
Workout of the Day
A. Wide Grip Bench Press: 1RM
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15 Minute AMRAP
15/12 Cals Airdyne
50 Double Unders
3 Rope Climbs
Workout of the Day
A. Close Grip Bench Press: 6 Sets of 6 or 8 Sets of 8
B. 6 Minute EMOM
5 Pull Ups (Weighted)
C. 6 Minute EMOM
5 Ring Dips (Weighted)
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For Time:
3 Rounds
50 Double Unders
10 Hamdstand Push Ups
1 Rope Climb
Workout of the Day
A. Bench Press: 1RM
B. Push Up w/ BB in Rack: 2 Sets – Max Reps (Feet Elevated / Weighted)
C. Ring Rows: 2 Sets – Max Reps
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2 Rounds
20 Hang Power Cleans 95/65
20 Shoulder to Overhead 95/65
2 Rope Climbs
Workout of the Day
A. Push Press: 1RM
B. Drop 20%: 2 Sets – AMRAP
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10 Min AMRAP
2 Rope Climbs (10 Strict Pull Ups)
3 Wall Walks
5 Box Jumps 30″/24″
Workout of the Day
A. Incline Close Grip Bench Press: 1RM
B. Drop 20% of A: 2 Sets – AMRAP
C. Standing DB Shoulder Press: 3 Sets – 20 Reps
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For Time:
5-4-3-2-1
Shoulder to Overhead @80%
Rope Climbs
Workout of the Day
A. Floor Press: 1RM (Paused)
B. Drop 20%: 2 Sets – AMRAP (Paused)
C. Barbell Rows: 3 Sets – 8 Reps (Paused)
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12 Minute EMOM
Minute 1: 15/10 Cals AD
Minute 2: 2 Rope Climbs
