Workout Of the Day

Wednesday, September 28, 2016

Skill / Strength

Split jerk

Conditioning

3 Rounds for time of:

250m Row

5 Push press (185#/130#)

75 Double unders

5 Push press (185#/130#)

Tuesday, September 27, 2016

Strength

Weighted pull up

Conditioning

AMRAP in 20 minutes of:

Run 400m

Max pull ups

Monday, September 26, 2016

Rest / Make-up / Mobility

Sunday, September 25, 2016

Death by back squats

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