Workout Of the Day

Thursday, December 8, 2022

Skill / Strength
Hang clean

Conditioning
Four 3 minute rounds of:
9 Hang power cleans (135#/95#)
Max box jumps (24″/20″)

Wednesday, December 7, 2022

Strength
Squat

Conditioning
50 Busters (50#/35#) for time.

Tuesday, December 6, 2022

For time:
30 Pull ups
15 Push Press (115#/80#)
20 Pull ups
10 Push Press (115#/80#)
10 Pull ups
5 Push Press (115#/80#)
-THEN-
6 Rope climbs
12 Push press (115#/80#)
4 Rope climbs
8 Push press (115#/80#)
2 Rope climbs
4 Push press (115#/80#)

Monday, December 5, 2022

Rest

Sunday, December 4, 2022

For time:
1,000m Row
50 Wall ball (20#/14#)
30 Overhead squats (75#/55#)

Saturday, December 3, 2022

8 Rounds for time of:
40 Double unders
15 KB swings (70#/53#)
10 Toes to bar

Friday, December 2, 2022

Rest

Thursday, December 1, 2022

5 Rounds for time of:
12 Deadlift (155#/105#)
10 Burpees
9 Hang power clean (155#/105#)
10 Burpees
6 Push jerk (155#/105#)

Wednesday, November 30, 2022

Strength
Squat

Conditioning
Every 3 minutes for 5 rounds:
20 Overhead walking lunges (50#/35#)
20 Box jumps (24″/20″)

Tuesday, November 29, 2022

Skill / Strength
Hip & Back extension

Conditioning
AMRAP in 10 minutes of:
10 Calorie assault bike
11 Push ups
10 Calorie assault bike
12 Push ups
10 Calorie assault bike
13 Push ups
10 Calorie assault bike
14 Push ups, etc…