Workout Of the Day

Wednesday, May 4, 2022

Strength
Back squat

Conditioning
For time:
Row 300 meters
20 push press (135#/95#)
Row 300 meters
15 push press (135#/95#)
Row 300 meters
10 push press (135#/95#)
Row 300 meters
5 push press (135#/95#)

Tuesday, May 3, 2022

“The Dirty 30”
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps (20”/24″)
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees

Monday, May 2, 2022

Rest

Sunday, May 1, 2022

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Saturday, April 30, 2022

3 Rounds for time of:
800m Run
8 Dumbbell snatch complex (right arm)
8 Dumbbell snatch complex (left arm)
16 KB swings 70#

Friday, April 29, 2022

Rest

Thursday, April 28, 2022

AMRAP in 20 minutes of:
2 Rounds of “DT”
2 Rounds of “Cindy”

Wednesday, April 27, 2022

Strength
Back squat

Conditioning
For time:
800m Run
40 Box jumps (24″/20″)
80 Sit ups
40 Box jumps (24″/20″)
800m Run

Tuesday, April 26, 2022

Skill / Strength
Headstand

Conditioning
4 Rounds for time of:
12 Overhead lunges (95#/65#)
12 Bar facing burpees
12 Wall ball (20#/14#)

Monday, April 25, 2022

Rest