Workout Of the Day

Thursday, April 11, 2024

Skill / Strength
Split jerk

Conditioning
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit ups

Wednesday, April 10, 2024

Strength
Deadlift

Conditioning
For Time:
200m Row
10 Push ups
400m Row
20 Push ups
800m Row
40 Push ups
1,200m Row
60 Push ups
800m Row
40 Push ups
400m Row
20 Push ups
200m Row
10 Push ups

Tuesday, April 9, 2024

Strength
Front squat

Conditioning
For time:
30 KB swings (70#/53#)
1 Mile run
30 Wall ball (30#/20#)

Monday, April 8, 2024

Rest

Sunday, April 7, 2024

3 Rounds for time of:
200m Run
10 Toes to bar
10 Two push up burpees
200m Run
20 Sit ups
10 Two push up burpees

Saturday, April 6, 2024

EMOM for as long as possible:
1+ Deadlift
3 Hang squat clean
1 Squat clean thruster

Rx barbell weights – 135#/95#

Friday, April 5, 2024

Rest

Thursday, April 4, 2024

4 Rounds for time of:
1 Mile assault bike
25 Pull ups

Wednesday, April 3, 2024

Skill / Strength
Split jerk

Conditioning
AMRAP in 12 minutes of:
33 Double unders
22 Push ups
11 Push press (115#/75#)
3 Wall walks

Tuesday, April 2, 2024

Strength
Front squat

Conditioning
AMRAP in 8 minutes of:
30 Step ups (24″/20″)
20 Plate ground to overhead (45#/35#/15#)
1 Rope climb

(20#/14#) Weighted vest = RX+