Workout Of the Day

Friday, October 21, 2022

Rest

Thursday, October 20, 2022

For time:
1,000m Row
-THEN-
20 Devil press (50#/35#)
5 Wall walks
40 Box jump overs (24″/20″)
5 Wall walks
80 Wall ball (20#/14#)
5 Wall walks
40 Box jump overs (24″/20″)
5 Wall walks
20 Devil press (50#/35#)

Wednesday, October 19, 2022

Strength
Back Squat

Conditioning
5 rounds for time of:
300m Run
1 Legless rope climb
2 Rope climbs

Tuesday, October 18, 2022

Skill / Strength
Snatch

Conditioning
AMRAP in 9 minutes of:
+3 Hang power snatch (75#/55#)
+3 Overhead squats
30 Double unders

Monday, October 17, 2022

Rest

Sunday, October 16, 2022

For time:
600′ Shuttle run
40 Pull ups
400′ Shuttle run
25 Chest to bar pull ups
200′ Shuttle run
15 Bar muscle ups

Saturday, October 15, 2022

For time of:
25 Weighted step-ups
800m Run
25 Weighted step-ups
800m Run
25 Weighted step-ups

Men: 50# dumbbells, 24-in. box
Women: 35# dumbbells, 20-in. box

Friday, October 14, 2022

Rest

Thursday, October 13, 2022

For time:
15/30/45 GHD sit ups
-THEN-
75 Double unders
30/20 Cal assault bike
75 Double unders
-THEN-
15/30/45 GHD sit ups

Wednesday, October 12, 2022

3 Rounds for time of:
15 Dumbbell bench press (50#/35#)
5 Strict L pull ups
-THEN-
1,000m Row