Workout Of the Day

Wednesday, October 18, 2023

For time:
200m Run
21 One arm dumbbell push press (50#/35#)
21 Pull ups
200m Run
21 Push press (135#/80#)
15 Pull ups
200m Run
9 Right arm seated dumbbell press (50#/35#)
9 Left arm seated dumbbell press (50#/35#)
9 Pull ups

Tuesday, October 17, 2023

Strength
Squat

For load.
3 Deadlift + 1 Hang clean + 2 Front squats

Sunday, October 15, 2023

13 Minute AMRAP
Partner 1:
Row

Partner 2:
5 Pull ups
10 Floor press (50#/35#)
15 Wall ball (20#/14#)
20 Box jumps (24″/20″)

Saturday, October 14, 2023

For time:
48-36-24 reps of:
Sit ups
24-18-12 reps of:
One arm overhead squats (35#/25)
12-9-6 reps of:
Wall walks

Friday, October 13, 2023

Rest

Thursday, October 12, 2023

4 Rounds for total time of:
30 Calorie assault bike
3 Rounds of “Cindy”
*Rest 2 Minutes between rounds

Wednesday, October 11, 2023

Strength
Squat

Conditioning
3 Rounds for time:
7 Push press (95#/65#)
7 Front squats (95#/65#)
7 Thrusters (95#/65#)
Run 200m

Tuesday, October 10, 2023

Skill
Snatch

Conditioning
4 Rounds with a partner for time:
20 Synchro dumbbell snatch (50#/35#/20#)
50 Double unders

Monday, October 9, 2023

Rest

Sunday, October 8, 2023

AMRAP in 14 minutes of:
200m Run
15 Floor press (50#/35#)
15 Wall ball (20#/14#)