Workout Of the Day

Sunday, July 22, 2018

50-40-30-20-10 reps for time of:
Wall-ball (20#/14#)
Box jumps (24″/20″)

Saturday, July 21, 2018

With a partner for time:
50 Shoulder to overhead (95#/65#)
Handstand hold

Row 750m
Front rack hold (185#/135#)

50 Burpees
Plank hold

Friday, July 20, 2018

Rest / Make-up / Mobility

Thursday, July 19, 2018

3 Rounds for time of:
Run 400m
21 KB swings (53#/35#)
12 Handstand push ups

Wednesday, July 18, 2018

2 Rounds for time of:
100 Double unders
10 Thrusters (155#/105#)

-Rest 5 minutes-

3 Rounds for time of:
10 Burpees
10 Clean & jerk (115#/80#)

-Rest 5 minutes-

4 Rounds for time of:
10 Wall ball (30#/20#)
10 Pull ups

Tuesday, July 17, 2018

5 Rounds for time of:
10 Calorie assault bike
10 Box jumps (24″/20″)
10 Power snatches (95#/65#)
10 Lunges (95#/65#)

Monday, July 16, 2018

Rest / Make-up / Mobility

Sunday, July 15, 2018

3 rounds for time of:
5 Front squats (165#/115#)
18 Pull-ups
5 Deadlift (225#/155#)
18 Toes-to-bar
5 Push jerk (165#/115#)
18 Hand-release push-ups

Saturday, July 14, 2018

AMRAP in 20 minutes of:
400m Run
21 Thruster (95#/65#)
42 Double unders
800m Run
15 Thrusters (95#/65#)
30 Double unders
1 Mile Run
9 Thruster (95#/65#)
18 Double unders

Friday, July 13, 2018

Rest / Make-up / Mobility