Workout Of the Day

Saturday, December 7, 2024

EMOM for 24 minutes:
15/10 Calorie assault bike
15 Box jumps (24″/20″)
25 Sit ups
5 Overhead squats (155#/105#)

Friday, December 6, 2024

Rest

Thursday, December 5, 2024

For time:
15 Devil press (50#/35#)
20 Wall ball (20#/14#)
12 Devil press (50#/35#)
20 Wall ball (20#/14#)
9 Devil press (50#/35#)
20 Wall ball (20#/14#)
6 Devil press (50#/35#)
20 Wall ball (20#/14#)
3 Devil press (50#/35#)
20 Wall ball (20#/14#)

Wednesday, December 4, 2024

3 Rounds for time of:
3 Chest to bar pull ups
50′ Overhead plate carry (45#/35#)
6 Chest to bar pull ups
50′ Overhead walking lunge (45#/35#)
9 Chest to bar pull ups
50′ Plate push (45#/35#)

Tuesday, December 3, 2024

Skill / Strength
Turkish get-up

Conditioning
3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 Handstand push ups

Monday, December 2, 2024

Rest

Sunday, December 1, 2024

Every 5 minutes for 30 minutes:
10 Calorie assault bike
3 Deadlift

Saturday, November 30, 2024

AMRAP in 15 minutes of:
1 Front rack complex (135#/95#)
30 Double unders
15 Pull ups

Friday, November 29, 2024

Rest

Thursday, November 28, 2024

With a partner for time:
Run 800m
40 Clean & jerk (135#/95#)
Run 800m
80 Dumbbell snatch (50#35#)