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

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