
PERFORMANCE 276
Workout of the Day
June 9, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
6 Tuck up, Pike up, Straddle up
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Pliability (optional)
METCON/INTERVAL:
5 rounds for time:
5 Cleans
30 DU’s
200 meter run
STRENGTH (optional)
10 min EMOM
Odd min :30/:30 Banded arch/hollow Kip
Even min :30/:30 strict pull ups
June 7, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
5 Rounds (10 Minute Cap for Each Level)
5 Push Up + One Leg Knee To Elbow Each Side
10 Sprinter Sprinter Suitcase (feet can rest on the ground)
15 Side Tuck Ups Each
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Pliability (optional)
METCON/INTERVAL:
14 min EMOM
Odd Minutes: 2 Wall Walks + Max SDHP
Even Minutes: 2 Wall Walks + Max KB halo
STRENGTH (optional)
4 rounds
12-8-6-2
Chest to bar pull ups
8-6-4-2
Barbell rows
June 6, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
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Pliability (optional)
METCON/INTERVAL:
A) 10 min AMRAP
2 KBS (53/35)
2 burpee box
4 kbs
4 burpee box
Continue adding 2 reps for 10 min
B) 40-30-20-10:
T2B
Wallball shots
C)”Randy”
75 Snatches (75/55)
STRENGTH (optional)
June 5, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
2 Rounds for Time
2 Rounds :50 work/.10 rest
5 Hollow Rocks, Roll Over to 5 Arch Rocks
Plank Walk Outs
3 Way Candlestick Roll
Planche Press to 2 Shoulder Taps Each Side
Flutter Kicks
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Pliability (optional)
METCON/INTERVAL:
3 rds for time:
9 Devil Presses (2×40/25 lb)
20 Alternating Dumbbell Lunges (2×40/25 lb)
9 Dumbbell Push Presses (2×40/25 lb)
20 Sit-Ups
STRENGTH (optional)
Accumulate :60 of a chin up hold
*rest 2 min then
4 sets of
6 strict pull ups
5 strict pull ups
4 strict pull ups
3 strict pull ups
*scale as needed to box toe assisted pull ups
June 3, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
10 Minute AMRAP (As Many Reps As Possible)
10 Candlestick to Sit Up
10 Lunges or Lunge Jumps Each Side
10 Scissor Kicks Each Side
10 Planche Press to Triangle Push Ups
10 Toe Touches
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Pliability (optional)
METCON/INTERVAL:
For Time with a partner:
24 Deadlifts (185/130)
48 Dumbbell Shoulder-to-Overhead*
24 Deadlifts (185/130)
48 Hand-release Push-ups*
24 Deadlifts
48 Pull-ups*
Deadlift: 185/130
Dumbbell: 50/35 (use two dumbbells)
*Non-working partner must hold deadlift bar at the top of the deadlift position. Switch every time the bar is dropped.
Cashout: 2000 meter row
STRENGTH (optional)
June 2, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
4 Rounds of:
16 Clapping tuck ups (8 each side)
16 Bird dog (8 each side)
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Pliability (optional)
METCON/INTERVAL:
For Time:
400 m run
50 DB Step Ups (1×50/35)(24/20)
50 DB Snatch (50/35)
400m run
50 DB Snatch (50/35)
50 DB Step Ups (1×50/35)(24/20)
400 m run
STRENGTH (optional)


