Workout Of the Day

Tuesday, April 29, 2025

Strength
Squat

Conditioning
30 Rope climbs for time.

Monday, April 28, 2025

Rest

Sunday, April 27, 2025

For time:
9 Pull ups
9 Hand-release push-ups
200m Run
15 Pull ups
15 Hand-release push-ups
300m Run
21 Pull ups
21 Hand-release push-ups
400m Run
21 Pull ups
21 Hand-release push-ups
300m Run
15 Pull ups
15 Hand-release push-ups
200m Run
9 Pull ups
9 Hand-release push-ups

Saturday, April 26, 2025

AMRAP in 15 minutes of:
100 Sit ups
75 KB swings (53#/35#)
50 Shoulder to overhead (115#/80#)
25 Dumbbell snatch (50#/35#)

Friday, April 25, 2025

Rest

Thursday, April 24, 2025

3 Rounds for time of:
500m Row
25 Wall ball (20#/14#)
25 Toes to bar

Wednesday, April 23, 2025

With a 4 minute clock:
400m Run
Max bench press with the time remaining
(155#/135#/95#)

Repeat for 5 cycles.

Tuesday, April 22, 2025

Strength
Squat

Conditioning
21-15-9 reps for time of:
Dumbbell burpee deadlift (100#/70#)
Box jump-overs (24″/20″)

Monday, April 21, 2025

Rest

Sunday, April 20, 2025

AMRAP in 12 minutes of:
5 Pull ups
10 Sumo deadlift high pull (70#/53#)
20 Reverse goblet lunges (70#/53#)