Workout Of the Day

Thursday, July 27, 2023

AMRAP in 12 minutes of:
2 Single arm devil press (50#/35#)
2 Over the dumbbell burpees
2 Lunges

** Add 2 reps to every movement each round.

Wednesday, July 26, 2023

100 Calorie assault bike for time.

EMOM 5 box jumps (30″/24″)

Tuesday, July 25, 2023

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (1.5x BW)
Dumbbell benchpress (100#/70#)
Squat clean (.75x BW)

Monday, July 24, 2023

Rest

Sunday, July 23, 2023

3 Rounds for time of:
400m Run
25 Pull ups
75 Double unders

Saturday, July 22, 2023

Death by thruster complex.
Min 1 – 1 Thruster + 1 Front squat (95#/65#)
Min 2 – 2 Thruster + 2 Front squat (95#/65#)
Min 3 – 3 Thruster + 3 Front squat (95#/65#)…

Friday, July 21, 2023

Rest

Thursday, July 20, 2023

20 Rounds of:
3 Weighted box step overs (50#/24″/35#/20″)
2 Wall walks
1 Bar muscle up
-THEN-
30/20 Calorie assault bike

Wednesday, July 19, 2023

For time:
Run 600m
25 GHD sit ups
5 Overhead squats (185#/135#)
Run 400m
25 GHD sit ups
5 Overhead squats (185#/135#)
Run 200m
25 GHD sit ups
5 Overhead squats (185#/135#)

Tuesday, July 18, 2023

For time:
10-9-8-7-6
Burpees
10-9-8-7-6
Deadlift (1.5x bodyweight)
-THEN-
10-9-8-7-6
Burpees
10-9-8-7-6
Dumbbell bench press (100#/70#)