Workout Of the Day

Thursday, September 14, 2017

For time:
9 Back squats (250#/175#)
27 Box Jumps (24″/20″)
9 Back squats (250#/175#)
18 Box jumps (24″/20″)
9 Back squats (250#/175#)
9 Box jumps (24″/20″)

Wednesday, September 13, 2017

Skill
Hang snatch
 
Conditioning
For time:
1,000m Row
30 Ring dips
30 Sumo deadlift high-pull (75#/55#)
30 Handstand push ups
30 Hang snatches (75#/55#)
30 Pull ups
30 Thrusters (75#/55#)

Tuesday, September 12, 2017

3 Rounds of max reps in 4 minutes of:
5 Strict pull ups
10 Hand release push ups
15 KB swings (70#/53#)

Rest 4 minutes between rounds

Monday, September 11, 2017

Rest / Make-up / Mobility

Sunday, September 10, 2017

AMRAP 20 minutes of:
15 Toes-to-Bar
10 Deadlifts (275/185)
400m Run

Saturday, September 9, 2017

For time:
250 Double unders
50 Burpees

At the beginning of each minute perform 3 bodyweight front squats.

Friday, September 8, 2017

Rest / Make-up / Mobility

Thursday, September 7, 2017

For time:
50 Calorie row
50 Front rack walking lunges (70#/53#)
400m Run
40 Box jumps (24″/20″)
50 Calorie row
50 KB swings (70#/53#)

Wednesday, September 6, 2017

“Lynne”
5 Rounds for max reps of:
Bodyweight bench press
Pull ups

Tuesday, September 5, 2017

For time:
20/14 Calorie assault bike
20 Shoulder press (95#/65#)
25/17 Calorie assault bike
25 Push press (115#/80#)
30/20 Calorie assault bike
30 Push jerk (135#/95#)