Workout Of the Day

Thursday, March 18, 2021

5 rounds for time of:
9 Deadlift (135#/95#)
6 Hang power snatch (135#/95#)
3 Overhead squat (135#/95#)

Wednesday, March 17, 2021

For time:
300m Run
30 KB swings (53#/35#)
30 Pull ups
300m Run
30 KB sumo deadlift high pull (53#/35#)
30 Pull ups
300m Run
30 KB thruster (53#/35#)
30 Pull ups

Tuesday, March 16, 2021

Strength
Back squat

Conditioning
7 minutes of burpee box jump overs (24″/20″)

Monday, March 15, 2021

Rest

Sunday, March 14, 2021

For time:
60/48 Calorie assault bike
-THEN-
3 Rounds of:
48 Air squats
60 Sit ups

Saturday, March 13, 2021

For time:

• 1 wall walk
• 10 double-unders
• 3 wall walks
• 30 double-unders
• 6 wall walks
• 60 double-unders
• 9 wall walks
• 90 double-unders
• 15 wall walks
• 150 double-unders
• 21 wall walks
• 210 double-unders

Time cap: 15 min.

Friday, March 12, 2021

Rest

Thursday, March 11, 2021

6 Rounds for time of:
300m Run
11 Wall ball (20#/14#)
11 Pull ups
11 Right arm dumbbell snatch (50#/35#)
11 Left arm dumbbell snatch (50#/35#)

Wednesday, March 10, 2021

Back squat

1 Mile run

Tuesday, March 9, 2021

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang power cleans (3/4 BW)
Strict handstand push-ups