Workout of the Day
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
For time:
300 meter Run
6 Bench Press (185/125)
200 meter Run
4 Bench Press (205/135)
100 meter Run
2 Bench Press (225/155)
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
3 Rounds of :
12 Burpees
18 Chest to Bar Pull-ups
*Directly into*
3 Rounds of:
12 Overhead Squats (115/80)
18/12 Calorie Row
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
20 Wall-Ball (20/14)
10 Deadlift (225/155)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Clean 2-2-2-2-2
WORK CAPACITY:
For Time:
40 Hang Squat Cleans @ 70% of 2 rep
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
24 Burpee Box Jump Overs (24/20)
20 Toes to Bar
16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
2 Rounds for time of:
50 Air Squats
400 meter Run
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
20 Bar Facing Burpees
10 Power Cleans
Round 1: (185/135)
Round 2 (225/155)
Round 3: (245/165)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
25/18 Calorie Bike
20 Box Jumps (24/20)
15 Dumbbell Push Press (50/35)
*Rest 3 minutes*
CONDITIONING:
Coaches Choice
STRENGTH:
Every 2 minutes for 6 rounds of:
2 Power Snatch
3 Overhead Squats
WORK CAPACITY:
3 Rounds for time of:
5 Squat Snatch (135/95)
100 meter Run
5 Squat Snatch (135/95)
Rest 2 minutes
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
30 Kettlebell Swings (24/16)
30 Burpees
120 Double-Unders
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Front Squats (185/125)
10 Toes to Bar
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 25 minutes of:
10 Power Cleans (155/105)
15 Box Jumps (24/20)
20 Calorie Row
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
5 Rounds for time of:
5 Press (95/65)
10 Push Press
15 Push Jerk
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
60 Double Unders
20 Single Arm Dumbbell Lunge (50/35)
20 Single Arm Dumbbell Clean and Jerk (50/35)
CONDITIONING:
Row 500 meters or Bike 30 Calories
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
75 Sit-ups
75 Overhead Squats (75/55)
75 Calorie Row
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Burpee Pull-ups
15 Hang Power Cleans (135/95)
200 meter Run
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
21-15-9 reps for time of:
Deadlift (135/95)
Push Press (135/95)
CONDITIONING:
Row 500 meters or Bike 30 Calories
WORK CAPACITY:
For Time:
150 Wall-Balls (20/14)
75 Toes to Bar
*Break it up however you please
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
AMRAP in 10 minutes of
5 Bench Press (155/105)
7 Box Jumps (30/24)
