Workout Of the Day

Thursday, September 24, 2026

For time:
1,000m Row
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)
800m Run
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)
60/44 Calorie assault bike
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)

Wednesday, September 23, 2026

Strength
Bench press

Conditioning
30 Devil press for time. (100#/70#)

Tuesday, September 22, 2026

5 Rounds for time of:
3 Power cleans + 3 Front squats + 3 Push jerk (135#/95#)
5 Strict pull ups
200m Run

Monday, September 21, 2026

Rest

Sunday, September 20, 2026

For time:
12 Deadlift (185# / 125#)
15 Box jumps (24″/20″)
21 KB swings (53#/35#)

9 Deadlift (225# / 155#)
12 Box jumps (24″/20″)
15 KB swings (53#/35#)

6 Deadlift (275# / 185#)
9 Box jumps (24″/20″)
9 KB swings (53#/35#)

Saturday, September 19, 2026

3 Rounds for time of:
4 Wall walks
14 Pull-ups
800m Run

Friday, September 18, 2026

Rest

Thursday, September 17, 2026

For time:
10 Shuttle runs
15 Clean & jerk (135#/95#)
10 Shuttle runs
12 Clean & jerk (135#/95#)
10 Shuttle runs
9 Clean & jerk (135#/95#)
10 Shuttle runs
9 Clean & jerk (135#/95#)

Wednesday, September 16, 2026

For time:
50 Wall ball (20#/14#)
50 Box jump overs (24″/20″)
50 Wall ball (20#/14#)
50 Med ball box step overs (24″/20″)
50 Wall ball (20#/14#)
50 Burpee box jump overs (24″/20″)

Tuesday, September 15, 2026

Strength
Bench press

Conditioning
For time:
100 Double unders
50 Dumbbell snatch (50#/35#)
100 Double unders