Workout Of the Day

Thursday, May 15, 2025

For total time:
100 Push ups
EMOM 1 Clean (225#/155#)
Rest 5 minutes
100 Air squats (20#/14#)
EMOM 5 Pull ups

Wednesday, May 14, 2025

3 Rounds for time:
Row 500m
12 BW Deadlift
21 Box jumps (24″/20″)

Tuesday, May 13, 2025

Strength
Squat

Skill
Barbell complex

Monday, May 12, 2025

Rest

Sunday, May 11, 2025

For time:
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell shoulder press (50#/35#)
9 CTB pull ups
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell push press (50#/35#)
9 CTB pull ups
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell push jerk (50#/35#)
9 CTB pull ups

Saturday, May 10, 2025

With a partner for time:
800m Run
30 Thrusters (95#/65#)
30 Burpee box jump overs (24″/20″)
24 Thrusters (115#/75#)
24 Burpee box jump overs (24″/20″)
18 Thrusters (135#/95#)
18 Burpee box jump overs (24″/20″)
800m Run

Friday, May 9, 2025

Rest

Thursday, May 8, 2025

For time:
30 Bench press (155#/105#)
40 / 28 Calorie assault bike
30 Bench press (155#/105#)

Every time you rack the barbell perform 50 double unders.

Wednesday, May 7, 2025

For time:
200m Run, 7 Pull ups
200m Run, 7 Pull ups, 7 Burpees
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 135#/95#)