Workout Of the Day

Thursday, December 30, 2021

5 Rounds for time of:
30 KB swings (53#/35#)
20 Burpees
10 Pull ups

Wednesday, December 29, 2021

Strength
Squat

Conditioning
For time:
2 Shoulder to overhead (165#/115#)
2 Box jump overs (24″/20″)
4 Shoulder to overhead (165#/115#)
4 Box jump overs (24″/20″)
6 Shoulder to overhead (165#/115#)
6 Box jump overs (24″/20″)
8 Shoulder to overhead (165#/115#)
8 Box jump overs (24″/20″)
10 Shoulder to overhead (165#/115#)
10 Box jump overs (24″/20″)

*every 2 minutes, 15/10 calorie assault bike

Tuesday, December 28, 2021

3 Rounds –
AMRAP in 4 minutes of:
12 Hang power cleans (135#/95#)
6 Reverse front rack lunges (135#/95#)
3 Wall walks

Rest 2 minutes between rounds.

Monday, December 27, 2021

Rest

Sunday, December 26, 2021

Strength
Squat

Conditioning
5 Rounds for time of:
10 Wall ball (20#/14#)
5 Deadlifts (275#/185#)

Saturday, December 25, 2021

Merry Christmas!!!

Friday, December 24, 2021

Rest

Thursday, December 23, 2021

2 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#)
Elf #2 – 300’ Sled drag (185#)
Elf #3 – Rest

-THEN-

2 Rounds for time:
Elf #1 – 10 Bench press (155#), 20 Burpees
Elf #2 – 300’ Bear hug sandbag carry (135#)
Elf #3 – Rest

Wednesday, December 22, 2021

Strength
Squat

Conditioning
6 Rounds for time of:
12 KB swings (70#/53#)
24 Double unders

Tuesday, December 21, 2021

For time:
2,000m Assault bike
50 Thrusters (45#/35#)
30 Pull ups
1,000m Assault bike
25 Thrusters (45#/35#)
15 Pull ups