Performance – Page 9 – Body and Soul Miami

MONDAY 6.23.25

Strength Hang squat clean Work up to heavy set of 3 For time: 30 Single arm DB overhead walking lunge […]

Teams of two. With 40:00 on the clock, perform AMRAP of: 20 Synchronized abmat sit up 40 Thruster (95,65) RX+(105,70)

Strength Back squat 5×5 increasing AMRAP in 20:00 (ladder style): 2000/1600 Meter row Then, 10 Hand release push up 4

Strength 3 Push press + 2 push jerk + 1 split jerk 5 sets increasing For time: 3 rounds: 60

Strength Bottom up front squat 5×5 increasing 5 rounds for time: 15/12 Calorie bike 20 Plate overhead walking lunge (45,35)

Strength Bench press 3×8-10 For time: 200 Meter run 4 Single arm DB hang power snatch each arm (50,30) RX+(55,35)

Strength Squat clean & jerk Work up to heavy single AMRAP in 15:00: 3 Barbell complex (115,80) RX+(135,95) 12 Lateral

Strength 4 sets: 10-12 Weighted push up 6-8 Strict weighted pull up AMRAP in 20:00 (ladder style): 5/4 Calorie row

Strength Deficit front rack reverse lunge 4×8 each leg, non alternating, increasing *Lunge off of a 45lb plate For time:

Teams of two. AMRAP in 35:00 (“You go, I go” style): 10/8 Calorie bike *Reset monitor 15 American KB swing