Workout of the Day

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 20 Day 4

1. Warm Up:
T-Spine Smash with Foam Roller
Then
Alternating EMOM 8:00
6 SA Dumbbell Burpee Step Ups
4 Strict Pull-ups + 4 Toes to Bar

2.Strength 
Every 2:00 for 10:00
2 Tempo Deadlifts
Aim for 2-3 second lift with a 3-4 second negative

3.Met-Con:
AMRAP 5 Minutes 
20/15 Calorie AB
25 Wallballs *(+10kg)
Max Sq Cleans 30/20kg in remaining time
Rest 1:00
Continue until you complete 40 SqCL
4. Accessory: 2 rounds:
30” SL TTB
20” rest

https://youtu.be/yTNZ9PQKWEw

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 20 Day 3

1. Warm Up:
T-Spine Smash with Foam Roller
Then
Alternating EMOM 8:00
6 SA Dumbbell Burpee Step Ups
4 Strict Pull-ups + 4 Toes to Bar

2.Strength 
Push Press
single at 80-90%
Then
10×3 @60%

3.Met-Con: “Gone Jovi”
For Time
30 Devil’s Press 50/40s
35 Box Jump Overs 36/30″
40 DB Thrusters 50/40s

4. Accessory: 2 rounds:
30” plank
20” L side plank
20” R side plank
30” plank

https://youtu.be/oxhv-MpkoJs

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 20 Day 2

1. Warm Up:
20 Glute bridge 
AMRAP 4:00
Ski 100m
10 Empty Bar Thrusters
20" Dead Hang

2.Strength 
Bench Press
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 70%
5 @ 65%

3.Met-Con: "AWFUL ANNIE"
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb.  M 275 lb.  

4. Accessory: 8 rounds:
20” stTTB

https://youtu.be/llZHViTRKrk

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 20 Day 1

1. Warm Up:
1' of Couch Stretch per side
4 Rounds
run 200m
10 Empty Bar OHS
5 Tall Box Jumps

2.Strength 
Back Squat
5×3 @90% of 5RM

3.Met-Con: "NASTY NANCY"
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb.  M 185 lb.  
4. Accessory: 8 rounds:
20” Flutter
15 Tuck Crunch

https://youtu.be/KUtdWIi236Y

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 19 Day 5

1. Warm Up:
2 Rounds
200m run
6 Tall Box step up
10 Empty Bar Good Mornings
10 Walk out
10 Push Ups with a twist

2. Bitch Work
2 Rounds
AMRAP 2:00
Row 250
Max burpees
Rest 2:00
AMRAP 2:00
Row 250
Max burpees
Rest 2:00

3.Met-Con: DAMN DIANE
3 rounds:
15 deadlifts
15 strict HSPu
W 205 lb. 
M 315 lb.

4. Accessory: 6 rounds:
Kettlebell Deadbug

https://youtu.be/pXcG0IH2Nkg

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 19 Day 4

1. Warm Up:
1:00 of Couch Stretch per side
5 Rounds
5 Push ups
10 Single Arm DB Push Press
5 kcal AB

2.Strength – Bench Press
6 @ 60%
6 @ 65%
6 @ 70%
6 @ 65%
6 @ 60%

3.Met-Con:
CEO Throws First Pitch
4. Accessory: 8 rounds:
20” Flutter
15 Tuck Crunch

https://youtu.be/SCVCLChPQFY https://youtu.be/mxFsPEogUl4

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 19 Day 3

1. Warm Up:
Every 1:30 For 6:00
Run 100m
10 Empty bar Thrusters

2.Strength – For Weight
Back Squat
Find 5RM

3.Met-Con:
“Don’t Sand So Close To Me”
AMRAP 6'x 3
75 slam ball
100 Double Unders
max Stone Cleans over shoulder
Rest 1' Between AMRAPs
4. Accessory: 5 sets of:
9 Plank Hops (on hands)
30” Plank Hold on Elbows
9 Plank Hops (on hands)
30” Lateral Side Plank Right on Elbows
9 Plank Hops (on hands)
30” Lateral Side Plank Left on Elbows
18 Hollow Rocks

https://youtu.be/OOYdqdIWK88