Workout of the Day
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able.
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Box Jumps (30/24)
3 Squat Cleans (225/155)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
27-21-15-9 Reps for time of:
Dumbbell Burpees (50/35)
Toes to Bar
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
3 Minutes of Rowing
3 Minutes of Push Presses (115/80)
No rest between exercises
Score is calories rowed and reps completed
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
1 Power Snatch
3 Overhead Squats (185/125)
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Double Grace”
For Time:
60 Clean and Jerks (135/95)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
100 meter Run
10 Wall-Balls (20/14)
10 Push-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Josh”
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
If you can’t make it to the gym @ 8 or 9 AM
“Loredo”
6 Rounds
24 Squats
24 Push-ups
24 Walking Lunges
Run 400 meters
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Randy”
75 Power Snatches (75/55)
If you can’t make it to the gym @ 8 or 9 AM
“Rene”
7 Rounds
400 meter run
21 Walking lunges
15 pull-ups
9 Burpees
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Riley”
For time:
1.5 Mile Run
150 Burpees
1.5 Mile Run
*if you’ve got body armor or a weight vest wear it
OR
“Griff”
800 meter run
400 meter backwards
800 meter run
400 meter backwards
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Coe”
10 Rounds for time of:
10 Thrusters (95/65)
10 Ring Push-ups
CONDITIONING:
Run 400 meters Row 500 meters
WORK CAPACITY:
“Ryan”
5 Rounds for time of:
7 Muscle Ups
21 Burpees
CONDITIONING:
Run 400 meters or Bike 25 calories
WORK CAPACITY:
“Hot Shots 19”
6 Rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
800 meter Farmers Carry (50/35)
80 Push-ups
80 Sit-ups
8 Rope Climbs
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
400 meter Run
500 meter Row
50 Overhead Walking Lunges (45/35)
CONDITIONING:
Row 500 meters or Bike 25 calories
WORK CAPACITY:
5 Rounds for time of:
40 Double-Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
CONDITIONING:
Row 500 meters or Bike 25 Calories
WORK CAPACITY:
AMRAP in 25 minutes of:
25 Thrusters (45/35)
25 Burpees
25 Sumo Deadlift High Pull (45/35)
CONDITIONING:
Row 500 meters or Bike 25 calories
STRENGTH:
Squat Clean 1-1-1-1-1
WORK CAPACITY:
15-12-9 Reps for time of:
Hang Squat Cleans (135/95)
Chest to Bar Pull-ups
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
7 2-minute rounds of:
200 meter Run
Jerks, max reps (205/135)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“Donny”
21-15-9-9-15-21 Reps for time of:
Deadlift (225/155)
Burpee
