Workout Of the Day

Sunday, February 18, 2024

For time:
50 Calorie assault bike
40 Pull ups
30 Box jump over (24″/20″)
40 Pull ups
50 Calorie assault bike

Saturday, February 17, 2024

For time:
15 Devil press (50#/35#)
20 Wall ball (20#/14#)
12 Devil press (50#/35#)
20 Wall ball (20#/14#)
9 Devil press (50#/35#)
20 Wall ball (20#/14#)
6 Devil press (50#/35#)
20 Wall ball (20#/14#)
3 Devil press (50#/35#)
20 Wall ball (20#/14#)

Friday, February 16, 2024

Rest

Thursday, February 15, 2024

AMRAP in 15 minutes of:
10 Pull ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
10 Sumo deadlift (225#/155#)

Wednesday, February 14, 2024

Skill / Strength
Split jerk

Conditioning
5 Rounds for time of:
5 Push press (135#/95#)
10 Double unders
10 Toes to bar

** increase the double unders by 10 reps each round

Tuesday, February 13, 2024

5:00pm – 7:30pm Open Gym Only Today

Monday, February 12, 2024

Rest

Sunday, February 11, 2024

EMOM for 18 minutes.
Minute 1 – 45 Double unders
Minute 2 – 15 KB swings (53#/35#)
Minute 3 – 3 Bench press (185#/130#)

Saturday, February 10, 2024

AMRAP in 15 minutes of:
200m Run
3 Hang power cleans (95#/65#)
6 Front rack lunges (95#/65#)
9 Thrusters (95#/65#)

Friday, February 9, 2024

Rest