Workout Of the Day

Saturday, May 16, 2026

For time:
15 Two push up burpees
300m Run
15 Box jump overs (24″/20″)
300m Run
15 Two push up burpee box jumps overs (24″/20″)
300m Run
15 Clean and jerk (165#/110#)

Friday, May 15, 2026

Rest

Thursday, May 14, 2026

For time:
30 Shoulder to overhead (135#/95#)
40 / 28 Calorie assault bike
30 Shoulder to overhead (135#/95#)

Every time the barbell is dropped, perform 3 wall walks.

Wednesday, May 13, 2026

For time:
400m Run
Rest 1 minute
800m Run
Rest 2 minutes
1 Mile run
Rest 3 Minutes
Max strict pull ups in 3 minutes

Tuesday, May 12, 2026

24-21-18-15-12-9-6-3 reps for time of:
Bodyweight deadlift
¾ bodyweight bench press
½ bodyweight squat clean

Monday, May 11, 2026

Rest

Sunday, May 10, 2026

5 Rounds for time of:
300m Run
25 KB swings (53#/35#)
10 Toes to bar

Saturday, May 9, 2026

For time:
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)
-Rest 1 minute-
100 Double unders
-Rest 1 minute-
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)

Friday, May 8, 2026

Thursday, May 7, 2026

For time:
10 GHD sit-ups
5 Rope climb
500m Row
20 GHD sit-ups
4 Rope climb
400m Row
30 GHD sit-ups
3 Rope climbs
300m Row