Workout Of the Day

Thursday, October 16, 2025

Strength
Front squat

Conditioning
3 rounds for time of:
20 Hang power snatch (95#/65#)
15 Calorie row
10 Over the rower burpees

Wednesday, October 15, 2025

4 Rounds for time of:
200m Run
10 Box jump overs (24″/20″)
15 Toes to bar

Tuesday, October 14, 2025

21-15-9-15-21 reps for time of:
Wall ball (20#/14#)
After every round, complete:
12 Sandbag squats (95#/65#)
6 Clean & jerk (135#/95#)

Monday, October 13, 2025

Rest

Sunday, October 12, 2025

For time:
150 Double unders
125 Sit ups
100 Air squats
75 Deadlift (115#/80#)
50 Push ups
25 Hang squat cleans (115#/80#)

Saturday, October 11, 2025

For time:
800m Run
40 Push press (50#/35#)
40 Pull ups
400m Run
20 Push press (50#/35#)
20 Pull ups
200m Run
10 Push press (50#/35#)
10 Pull ups

Friday, October 10, 2025

Rest

Thursday, October 9, 2025

4 Rounds for time of:
30/20 Calorie assault bike
15 Two push up burpee plate hops
10 Box jumps (30″/24″)

Wednesday, October 8, 2025

Strength
Front squat

Conditioning
AMRAP in 10 minutes of:
21 Toes to bar
21 Push press (155#/105#)
15 Toes to bar
15 Push press (155#/105#)
9 Toes to bar
9 Push press (155#/105#)

Tuesday, October 7, 2025

Strength
Weighted pull up

Conditioning
For time:
75 KB swings (53#/35#)
Run 1 mile
75 KB swings (53#/35#)