Workout Of the Day

Friday, July 21, 2023

Rest

Thursday, July 20, 2023

20 Rounds of:
3 Weighted box step overs (50#/24″/35#/20″)
2 Wall walks
1 Bar muscle up
-THEN-
30/20 Calorie assault bike

Wednesday, July 19, 2023

For time:
Run 600m
25 GHD sit ups
5 Overhead squats (185#/135#)
Run 400m
25 GHD sit ups
5 Overhead squats (185#/135#)
Run 200m
25 GHD sit ups
5 Overhead squats (185#/135#)

Tuesday, July 18, 2023

For time:
10-9-8-7-6
Burpees
10-9-8-7-6
Deadlift (1.5x bodyweight)
-THEN-
10-9-8-7-6
Burpees
10-9-8-7-6
Dumbbell bench press (100#/70#)

Monday, July 17, 2023

Rest

Sunday, July 16, 2023

5 Rounds for time of:
30 Double unders
15 Wall ball (20#/14#)
2 Squat cleans (185#/135#)

Saturday, July 15, 2023

For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 Pull ups
7+ KB swings

Friday, July 14, 2023

Rest

Thursday, July 13, 2023

Conditioning
Row

Strength
Shoulder press

Wednesday, July 12, 2023

For time:
400m Run
30 Back-racked lunges (135#/95#)
400m Run
20 Front-racked lunges (135#/95#)
400m Run
10 Overhead lunges (135#/95#)