JACKIE

WORKOUT OF THE DAY

“Jackie”

For time:

1000 Row

50 Thrusters

30 Pull-ups

FRIDAY ON MY MIND

WORKOUT OF THE DAY

A. Deadlift Battery Work every 2 minutes for 10 minutes

6 Deadlifts @65%

RECOVERY DAY

WORKOUT OF THE DAY

In pairs, alternate full rounds until 3 each are completed of:

18/15 cal Row

20 Thrusters 20/15kg (empty bar)

THEN CHOOSE YOUR OWN ADVENTURE

AEROBIC OPTION

3 rounds of:

200m @80% pace

100m recovery jog

100m @max effort pace

Walk back recovery

ZUU OPTION

21-15-9

Frogs

Half Hindus

20m Bear Crawl

2 min Rest after final round,

-then-

50 Kick-sits for time

SKWAT DAY

 

WORKOUT OF THE DAY

A. Every 2 minutes for 10 minutes

6 Back Squats @ 65%

Once you finish a set of 6, 3 Broad jumps for distance.

B. Build to a heavy single on Push Press

C. 100 Push Presses @50% of what you built to.

*Every time you put the barbell down, 100m Run

GUESS WHAT? NO MORE COMPS

WORKOUT OF THE DAY

15 min EMOM

1) 10m Handstand walk/Face to wall Shoulder taps 12/Box Handstand weight shifts/ 30 second Front

to wall handstand hold

2) 8 Strict toes to bar/Straight leg raise/High knee raise

3) 4 Bar Muscle-ups/Hips to bar/Chest to bars/Kipping Pull-ups/Hollow to Arch Swing (high)

B. 21-15-9

Box Jumps

Kettlebell Swings 24/16kg

Sit-ups

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