
PERFORMANCE 276
Workout of the Day
February 1, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
5 min AMRAP:
2-4-6-8-10
Cal Bike or Row
V-ups
*Rest 2 min
5 min AMRAP:C
10 PVC abmat situp
8 goblet says (53/35)
*Rest 2 min
Repeat
STRENGTH (optional)
None
January 31, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
“Havana”
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)
STRENGTH (optional)
None
January 30, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
4 RFT:
7 Power Snatch (95/65)
11 OHS (95/65)
400 meter Run
STRENGTH (optional)
None
January 28, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
For Time with a Partner:
10 Rounds Alternate Partners
8 Clean and Jerk (95/65)
12 Burpees over the bar
*1 Partner do a round while other rest
STRENGTH (optional)
None
January 27, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
“Terraruim”
15 minutes AMRAP of:
1-2-3-4…
Wall walks
20 ALT SA KBS (53/35)
50 Double unders
STRENGTH (optional)
None
January 25, 2023
WARM UP
Coach’s Choice
SKILL/ACCESSORY
——————————————
Pliability (optional)
METCON/INTERVAL
20 Min EMOM for reps of:
:40 sec on/:20 sec off
DB Rear step lunges (50/35)
Hollow rock
Air bike
Turkish get ups (50/35)
Arch hold
STRENGTH (optional)
None


