Workout Of the Day

Sunday, July 20, 2025

For time:
1/2 mile Run
50 Pull-ups
100 Air squats
150 Sit ups
1/2 mile Run

Saturday, July 19, 2025

AMRAP in 20 minutes of:
400m Run
21 KB swings (70#/53#)
15 Toes to bar
9 Push ups

Friday, July 18, 2025

Rest

Thursday, July 17, 2025

AMRAP in 4 minutes of:
5 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
10 Calorie assault bike
Max overhead squats (95#/65#)
*Rest 2 minutes*
AMRAP in 4 minutes of:
20 Calorie assault bike
Max overhead squats (95#/65#)

Wednesday, July 16, 2025

Strength
Weighted pull up

Conditioning
4 Rounds for time of:
50′ Dumbbell front-rack lunge (50#/35#)
25 Sit ups
400m Run

Tuesday, July 15, 2025

1 Deadlift + 1 Hang clean + 1 Shoulder to overhead

Monday, July 14, 2025

Rest

Sunday, July 13, 2025

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (255#/175#)
Thrusters (95#/65#)

Saturday, July 12, 2025

AMRAP in 18 minutes of:
10 Burpee box jump overs
20 Air squats
300m Run

Friday, July 11, 2025

Rest