Workout Of the Day

Thursday, March 20, 2025

For time:
30 Double unders
15 Hang power cleans (135#/95#)
30 Double unders
– REST 1 MINUTE –
30 Double unders
15 Front squats (135#/95#)
30 Double unders
– REST 1 MINUTE –
30 Double unders
15 Hang squat cleans (135#/95#)
30 Double unders

Wednesday, March 19, 2025

For time:
800m Run
-THEN-
5 Rounds of:
10 Toes to bar
One arm overhead shuttle carry (50#/35#)
-THEN-
800m Run

Tuesday, March 18, 2025

Strength
Squat

Conditioning
For time.
21-15-9 calorie:
Assault bike
Row

Monday, March 17, 2025

Rest

Sunday, March 16, 2025

AMRAP in 15 minutes of:
5 Bench press (155#/105#)
10 Air squats
15 Sit ups

Saturday, March 15, 2025

Friday, March 14, 2025

Rest

Thursday, March 13, 2025

Skill / Strength
2 Position Snatch Complex

Conditioning
Max assault bike calories in 5 minutes.

Wednesday, March 12, 2025

For time.
30 Calorie row
-THEN-
3 Rounds of:
15 Medicine ball cleans (20#/14#)
15 Push ups
-THEN-
30 Calorie row
-THEN-
3 Rounds of:
15 Medicine ball cleans (20#/14#)
15 Push ups
-THEN-
30 Calorie row

Tuesday, March 11, 2025

Strength
Squat

Conditioning
For time:
42-36-30-24-18-12-6
Sit ups
21-18-15-12-9-6-3
Weighted step up (50#/35#)

Every 5 minutes run 300m.