Workout Of the Day

Thursday, September 16, 2021

Strength / Skill
Ring dip

Conditioning
7 rounds for time of:
10 Sumo deadlift high pull (95#/65#)
10 Ring push ups

Wednesday, September 15, 2021

For time:
30 Shoulder to overhead (95#/65#)
30 Box jump (24″/20″)
30 Calorie assault bike
-Rest 3 minutes-
2 Rounds of:
15 Shoulder to overhead (115#/75#)
15 Box jump (24″/20″)
15 Calorie assault bike
-Rest 3 minutes-
3 Rounds of:
10 Shoulder to overhead (135#/95#)
10 Box jump (24″/20″)
10 Calorie assault bike

Tuesday, September 14, 2021

Strength
Pause back squat

Conditioning
AMRAP in 8 minutes of:
4 Toes to bar
4 Pistols
4 Chest to bar pull ups

*Each round increases by 4 reps per movement

Monday, September 13, 2021

Rest

Sunday, September 12, 2021

27 -21-15-9 reps of:
KB swings (70#/53#)
Burpees

Saturday, September 11, 2021

9 Rounds for time of:
11 Thrusters (95#/65#)
11 Box jumps (24″/20″)

Friday, September 10, 2021

Rest

Thursday, September 9, 2021

Skill / Strength
Handstand

Conditioning
AMRAP in 21 minutes of:
21 Calorie assault bike
15 Pull ups
9 Handstand push ups

Wednesday, September 8, 2021

Strength / Skill
Ring dip

Conditioning
For time:
100 Sit ups
-THEN-
4 rounds of:
30 Double unders
15 Med ball cleans (20# / 14#)
-THEN-
100 Sit ups

Tuesday, September 7, 2021

Skill / Strength
Tire flip

Conditioning
AMRAP in 9 minutes of:
15 Air squats
12 Push-ups
9 Hang power cleans (135#/95#)
6 Shoulder to overhead (135#/95#)