Workout Of the Day

Saturday, September 24, 2016

2 Rounds for time of:

75 Push ups

Run 400m

25 Ring rows

Run 200m

Friday, September, 23, 2016

Rest / Make-up / Mobility

Thursday, September 22, 2016

Skill

Split jerk

Conditioning

AMRAP in 10 minutes of:

50 Double unders

10 Front squats (135#/95#)

5 Push press (135#/95#)

Wednesday, September 21, 2016

For time:

Run 400m

-THEN-

3 rounds of:

3 Muscle ups

6 Thrusters (95#/65#)

9 Box jumps (24″/20″)

12 KB swings (70#/53#)

15 Burpees

18 GHD sit ups

-THEN-

Run 400m

Tuesday, September 20, 2016

Every :30 for 10 minutes:

3 Sumo deadlift

Monday, September 19, 2016

Rest / Make-up / Mobility

Sunday, September 18, 2016

For time:

100 Pull ups

100 Wall ball (20#/14#)

Saturday, September 17, 2016

3 Rounds for time of:

10 Push press (155#/105#)

15 Box jumps (24″/20″)

800m Run

Friday, September 16, 2016

Rest / Make-up / Mobility

Thursday, September 15, 2016

Testing Day