Workout Of the Day

Tuesday, October 17, 2017

Strength
Shoulder press
 
Conditioning
For time:
75 Wall ball (20#/14#)
50 Box jump overs (24″/20″)
25 Bar muscle ups

Monday, October 16, 2017

Rest / Make-up / Mobility

Sunday, October 15, 2017

For time:
500m Row
50 Sit ups
25 Push ups
400m Row
40 Sit ups
20 Push ups
300m Row
30 Sit ups
15 Push ups
200m Row
20 Sit ups
10 Push ups
100m Row
10 Sit ups
5 Push ups

Saturday, October 14, 2017

“Hotshots 19”

Six rounds for time of:
• 30 Squats
• 19 Hang power cleans (135#/95#)
• 7 Strict Pull-ups
• Run 400 meters

Friday, October 13, 2017

Rest / Make-up / Mobility

Thursday, October 12, 2017

Snatch

Wednesday, October 11, 2017

3 Rounds for time of:
400m Run
Rest 2 minutes
30/25 Calorie assault bike
Rest 2 minutes
20/15 Calorie row
Rest 2 minutes

♦ compare to 02/23/17 ♦

Tuesday, October 10, 2017

3 Rounds for time of:
30 Pull ups
6 Front squats (185#/130#)
3 Rope climb
600m Run

Monday, October 9, 2017

Rest / Make-up / Mobility

Sunday, October 8, 2017

10 Rounds for time of:
15 Deadlift (135#/95)
15 Push ups

♦ compare to 09/10/16 ♦