Workout Of the Day

Saturday, August 7, 2021

31 Heroes

AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Friday, August 6, 2021

Rest

Thursday, August 5, 2021

Skill
Handstand

Conditioning
For Time:
1,000m Row
25 Burpees
750m Row
50 Burpees
500m row
75 Burpees

Wednesday, August 4, 2021

5 Rounds for time of:
300m Run
30 KB swings (53#/35#)
30 Box jumps (24″/20″)

Tuesday, August 3, 2021

Strength
Front squat

Conditioning
21-15-9 reps for time of:
Assault bike calories
Dumbbell thrusters (50#/35#)

Monday, August 2, 2021

Rest

Sunday, August 1, 2021

“Partner Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (1.5x bodyweight)
Benchpress (bodyweight)
Clean (3/4x bodyweight)

Saturday, July 31, 2021

For time:
4 Rounds for time of:
600m Run
7 Toes to bar
14 Overhead lunges (45#/35#)
7 Toes to bar

Friday, July 30, 2021

Rest

Thursday, July 29, 2021

Skill / Strength
Clean

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