Workout Of the Day

Thursday, February 1, 2024

Skill / Strength
Muscle up

Conditioning
AMRAP in 12 minutes:
21 Dumbbell bench press (100#/70#)
15 Burpees
9 Dips

Wednesday, January 31, 2024

EMOM for 15 minutes.
Minute 1 – 25 Toes to bar
Minute 2 – 35 Double unders
Minute 3 – Max Front squats (155#/105#)
Minute – Rest

Tuesday, January 30, 2024

Skill / Strength
Handstand walk

Conditioning
3 Rounds for time of:
500m Row
6 Deadlift (315#/225#)
6 Wall walks

Monday, January 29, 2024

Rest

Sunday, January 28, 2024

With a 3 minute clock,
25 Calorie assault bike
Max box jumps (24″/20″)
Rest 3 minutes

Repeat for a total of 4 cycles.

Saturday, January 27, 2024

44 Rounds with a partner for time:
4 Wall ball (20#/14#)
4 Pull ups
4 Burpees
4 Dumbbell snatch (50#/35#)

Friday, January 26, 2024

Rest

Thursday, January 25, 2024

AMRAP in 18 minutes of:
3 Rope climbs
30 Sit ups
30 Double-unders

Wednesday, January 24, 2024

Skill / Strength
Snatch

Conditioning
Every 2 minutes for 12 minutes:
4 Hang cleans (115#/80#)
4 Front squats (115#/80#)
4 Shoulder to overhead (115#/80#)
4 Thrusters (115#/80#)
4 Bar facing burpees

Tuesday, January 23, 2024

Skill / Strength
Ring muscle up

Conditioning
30 Devil press for time. (100#/70#)