Workout of the dayOn a 27:00 Clock: From 0:00-9:00: EMOM 9:1 Snatch From 9:00-18:00: EMOM 9:1 Clean From 18:00-27:00: EMOM 9:1 Deadlift *Increase weight across all sets. Accessory of the weekZie glassboard in de lounge.
Workout of the dayEvery 6:00 for 4 sets:Echo Bike 1/0.75mi Accessory of the weekZie glassboard in de lounge.
Workout of the day“Trick or Treat” Accessory of the weekZie glassboard in de lounge.
Workout of the dayFor Time: Run 1-mile Accessory of the weekZie glassboard in de lounge.
Workout of the dayFor Time: 4 Legless Rope Climbs40 Alternating Single-Leg Squats40 Alternating DB Snatches, 22.5kg/15kg3 Legless Rope Climbs30 Alternating Single-Leg Squats30 Alternating DB Snatches, 22.5kg/15kg2 Legless Rope Climbs20 Alternating Single-Leg Squats20 Alternating DB Snatches, 22.5kg/15kg1 Legless Rope Climbs10 Alternating Single-Leg Squats10 Alternating DB Snatches, 22.5kg/15kg Accessory of the weekZie glassboard in de lounge.
Workout of the day9 Sets For Load: Bench Press 5-5-3-3-3-1-1-1-1 Accessory of the weekZie glassboard in de lounge.
Workout of the dayOn a 20:00 Clock For Reps: From 0:00-8:00:AMRAP 8:Max Shoulder presses, 52.5kg/35kg*Each time you break, perform 50 double-unders. Rest 4:00 From 12:00-20:00:AMRAP 8:Max Hang Power Cleans, 90kg/65kg*Each time you break, perform 30 squats. Accessory of the weekZie glassboard in de lounge.
Workout of the day3 Rounds For Time: 800m Run50 Deadlifts, 42.5kg/30kg Accessory of the weekZie glassboard in de lounge.
Workout of the day4 Rounds For Time: 15 Overhead Lunges, 60kg/42.5kg30 AbMat Sit-ups Accessory of the weekZie glassboard in de lounge.
Workout of the day10 Rounds For Time of: 15 Russian KB Swings, 32kg/24kg15 Up-Downs Over KB15/11 Calorie Row *Alternate full rounds with a partner Accessory of the weekZie glassboard in de lounge.
