Workout of the day
‘Best Day of the Week’

Wednesday October 5, 2023
‘Best Day of the Week’
Buy In: Row 400m
6 Push Press (115/75)
6 Front Squats
6 Deadlifts
6 Strict Pullups
‘Dropping Under the Heavy’

Tuesday October 3, 2023
‘Dropping Under the Heavy’
SWOD: Squat Clean
13 Min AMRAP
Row 14/12 Cal
7 Squat Cleans (135/95)
‘My Commitment – Monday’

Monday, October 2, 2023
‘My Commitment – Monday’
Skill: Toes to Bar – Alt Leg Toes to Bar
Buy In: 200m Run
10 Strict Press (95/65)
10 Kettlebell Clean and Press (62/44)
10 Alt Leg Toes to Bar
50m Run
‘Tabata Torture’

Saturday September 30, 2023
‘Tabata Torture’
Cal Row
Deadllifts (185/125)
Burpees Over Bar
Cal Assault Bike
Wall Balls (20/14)
Burpee Box Step Overs
Toes to Bar
Plate Squats (45/35)
‘Skipping’

Friday September 29, 2023
‘Skipping’
Skill: Double Unders
20 Double Unders
20 Deadlifts
30 Double Unders
15 Hang Cleans
40 Double Unders
10 Front Rack Lunges
50 Double Unders
5 Chest to Bar Pullups
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