Workout Of the Day

Thursday, October 10, 2024

Strength
Deadlift

Conditioning
5 Rounds for time of:
5 Deadlift
10 Burpees over bar

Wednesday, October 9, 2024

Skill / Strength
Turkish get-up

Conditioning
AMRAP in 4 minutes of:
20/14 Calorie assault bike
Max push ups
-THEN-
REST 2:00 
-THEN-
AMRAP in 4 minutes of:
20/14 Calorie assault bike
Max HSPUs
-THEN-
REST 2:00 
-THEN-
AMRAP in 4 minutes of:
20/14 Calorie assault bike
Max push ups

Tuesday, October 8, 2024

AMRAP in 20 minutes of:
Run 200m
Scale 8′ obstacle
8 Squat clean thrusters (155#/105#)

Monday, October 7, 2024

Rest

Sunday, October 6, 2024

4 Rounds for time of:
30 Double-unders
200m Run
10 Hang power snatch (95#/65#)

Saturday, October 5, 2024

“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups

Friday, October 4, 2024

Rest

Thursday, October 3, 2024

In 2 minutes, complete:
1 Round of DT:
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Shoulder-to-overhead (155#/105#)
Max assault bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

Wednesday, October 2, 2024

For time:
Run 800 meters
20 Strict pull ups
Run 800 meters
15 Strict pull ups
Run 800 meters
10 Strict pull ups

Tuesday, October 1, 2024

For time.
3 Rounds of:
10 Back squats (135#/95#)
2 Wall walks / Around the worlds
-THEN-
2 Rounds of:
10 Back squats (155#/105#)
2 Wall walks / Around the worlds
-THEN-
1 Round of:
10 Back squats (165#/115#)
2 Wall walks / Around the worlds