Workout Of the Day

Friday, September 29, 2023

Rest

Thursday, September 28, 2023

With a running clock, 0:00 – 5:00:
25/20 Calorie assault bike
50 Wall ball (20#/14#)
-THEN-
From 5:00 – 10:00:
25/20 Calorie assault bike
40 Deadlift (135#/95#)
-THEN-
From 10:00 – 15:00:
25/20 Calorie assault bike
30 Hang squat cleans (135#/95#)

Wednesday, September 27, 2023

Every 8 minutes for 40 minutes:
Run 800m
6 Rope climbs

Every rep not completed x10 calories on the rower after.

Tuesday, September 26, 2023

Strength
Squat

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

Monday, September 25, 2023

Rest

Sunday, September 24, 2023

21-18-15-12-9-6 reps of:
100ft. Walking lunge
Pull ups
Sit ups

Saturday, September 23, 2023

AMRAP in 20 minutes of:
9 Burpee box jump overs (24″/20″)
9 KB swings (70#/53#)
19 Double unders

Friday, September 22, 2023

Rest

Thursday, September 21, 2023

For time:
30 Wall ball (30#/20#)
Run 1 mile
30 Wall ball (30#/20#)

Wednesday, September 20, 2023

6 Two minute rounds of:
6 Calorie assault bike
6 Hang snatch (95#/65#)
Max HSPU in the time remaining.

Rest 1 minute between rounds.