Workout Of the Day

Thursday, August 8, 2019

Skill / Strength
Death by muscle-up

Conditioning
For time:
500m Row
30 Over the rower burpees

Wednesday, August 7, 2019

Strength
Back squat

Conditioning
3 Rounds for time of:
3 Thrusters (185#/135#)
5 Box jumps (36″/30″)
7 Deadlift (315#/225#)

Tuesday, August 6, 2019

For time.
3 Rounds of:
15 Power snatch (95#/65#)
20 Push ups
-THEN-
2 Rounds of:
30/21 Calorie assault bike
75 Double unders
-THEN-
50/35 Calorie assault bike

Monday, August 5, 2019

Rest / Make-up / Mobility

Sunday, August 4, 2019

“31 Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)

Saturday, August 3, 2019

For time:
1,000m Row
-THEN-
3 Rounds of:
60 Double unders
20 Pull ups
-THEN-
1,000m Row

Friday, August 2, 2019

Rest / Make-up / Mobility

Thursday, August 1, 2019

5 Rounds for time of:
8 Bar facing burpees
16 Push press (135#/95#)
8 Bar facing burpees
200m Run

Wednesday, July 31, 2019

10 Rounds of:
15 Wall ball (20#/14#)
10 Toes to bar

Tuesday, July 30, 2019

Strength
Split jerk

Conditioning
3-9-15-21-15-9-3 reps of:
KB deadlift (140#/106#)
Box jumps (24″/20″)