Workout Of the Day

Wednesday, March 23, 2022

Strength
Back squat

Conditioning
As many reps as possible in 9 minutes following the rep scheme below:
1-2-3-4-5-6-7-8-9-10 Handstand push ups
10 Toes to bar in between each set

Tuesday, March 22, 2022

For time:
Run 400m
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
Run 400m

Monday, March 21, 2022

Rest

Sunday, March 20, 2022

4 Rounds for time of:
300m Run
60 Double unders
15 KB swings (70#/55#)

Saturday, March 19, 2022

Partner WOD
5 Rounds for time:
20 Wall Balls 20#/14#
15 HR Push Ups
10 Deadlifts 225#/155#
Sit in Air Squat

Friday, March 18, 2022

Rest

Thursday, March 17, 2022

AMRAP in 16 minutes of:
8 Strict pull ups
16 Calorie assault bike
32 Overhead walking lunges (45#/35#)

Wednesday, March 16, 2022

3 Rounds for time of:
800m Run
40 Sit ups
20 Bench press (135#/95#)

Tuesday, March 15, 2022

With a 2 minute clock complete:
10 Burpees
2 Clean & jerk (225#/155#)

If completed before 2 minutes, add 4 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)

If completed before 6 minutes, add 6 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)
10 Burpees
6 Clean & jerk (225#/155#)

If completed before 12 minutes, add 8 minutes to the clock and proceed to:
10 Burpees
2 Clean & jerk (225#/155#)
10 Burpees
4 Clean & jerk (225#/155#)
10 Burpees
6 Clean & jerk (225#/155#)
10 Burpees
8 Clean & jerk (225#/155#)

Stop at 20 minutes.

Monday, March 14, 2022

Rest