Workout Of the Day

Thursday, September 13, 2018

Strength
Bench press
 
Conditioning
For time:
20/14 Calorie assault bike
20 Shoulder to overhead (95#/65#)
20/14 Calorie assault bike
20 Shoulder to overhead (95#/65#)
20/14 Calorie assault bike
20 Shoulder to overhead (95#/65#)

Wednesday, September 12, 2018

Death by snatch (135#/95#)
Death by clean (135#/95#)
Death by deadlift (135#/95#)

Tuesday, September 11, 2018

5 Five-minute intervals of:
200m Run
20 / 14 Calorie row
Max pull ups

Monday, September 10, 2018

Rest / Make-up / Mobility

Sunday, September 9, 2018

“DT”
5 Rounds for time of:
12 Deadlift (155#/105#)
9 Hang power clean (155#/105#)
6 Push jerk (155#/105#)

Saturday, September 8, 2018

5 Rounds for time of:
200m Run
100′ Handstand walk
50 Wall ball (20#/14#)

Friday, September 7, 2018

Rest / Make-up / Mobility

Thursday, September 6, 2018

Strength
Weighted dips
 
Conditioning
5 Rounds for time of:
3 Deadlift (315#/225#)
6 Toes to bar
12 Burpee box jump overs (24″/20″)

Wednesday, September 5, 2018

Complete as many rounds as possible in 8 minutes of:
50 Double unders
10 Back squats (135#/95#)

Run 1 mile for time.

Tuesday, September 4, 2018

5 minutes of rowing
5 minutes of push press (115#/80#)