Workout of the Day
CONDITIONING:
Run 400 meters
STRENGTH:
Alternating EMOM for 10 minutes:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
@ 65-80% of 1RM Front Squat
WORK CAPACITY:
Alternating EMOM for 12 minutes:
Minute 1: 15 Wallballs (20/14)
Minute 2: Max Double Unders in :30 seconds
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
3-6-9-12-15
Deadlifts (225/155)
Chest to Bar Pull-ups
15-12-9-6-3
Bar Facing Burpees
Toes to Bar
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Snatch 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time:
14 Dumbbell Snatch (50/35)
14 Goblet Squat (50/35)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
400 meter Run
21 Burpees
400 meter Run
15 Burpees
400 meter Run
9 Burpees
200 meter Run
9 Power Cleans (135/95)
200 meter Run
15 Power Cleans (135/95)
200 meter Run
21 Power Cleans (135/95)
CONDITIONING:
Bike or Row 25 calories
WORK CAPACITY:
For time:
50 Wall-Balls (20/14)
40 Calorie Bike
30 Toes to Bar
20 Devils Press (50/35)
30 Toes to Bar
40 Calorie Bike
50 Wall-Balls (20/14)
CONDITIONING:
Run 400 meters
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
9-15-21 reps for time of:
Overhead Squats (95/65)
Box Jump Overs (24/20)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
10 Rounds for time:
12 Dumbbell Snatch (50/35)
6 Burpees over Dumbbell
3 Dumbbell Thrusters (50/35)
CONDITIONING:
Run 400 meters
STRENGTH:
Alternating EMOM for 10 minutes:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
@ 65-80% of 1RM Front Squat
WORK CAPACITY:
For time:
50 Air Squats
800 meter Run
50 Air Squats
CONDITIONING:
Row 500 meters
WORK CAPACITY:
For time:
1000 meter Row
*into*
5 Rounds of:
25 Pull-ups
7 Push Jerks (155/105)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“Awful Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups
5-4-3-2-1
Cleans (245/165)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Burpees
CONDITIONING:
Bike 25 calories
WORK CAPACITY:
10 Rounds on the 2 minute of:
6 Toes to Bar
:30 Max Calorie Bike
CONDITIONING:
Run 400 meters
STRENGTH:
Alternating EMOM for 10 minutes:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squat
@ 65-70% of 1RM Front Squat
WORK CAPACITY:
15-12-9 reps for time of:
Back Squats (225/155)
Box Jumps (30/24)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
200 meter Run
7 Chest to Bar Pull-ups
14 Dumbbell Push Press (50/35)
CONDITIONING:
Row 1000 meters
STRENGTH:
EMOM for 15 minutes complete:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk
WORK CAPACITY:
For Time:
Row 1000 meters
15 Hang Squat Cleans (155/105)
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
100 Burpees
100 Air Squats
100 Sit-ups
100 Push-ups
100 Lunges
*Partition as you like*
CONDITIONING:
Run 400 meters
STRENGTH:
Work up to a heavy complex of:
Power Snatch + Overhead Squat
WORK CAPACITY:
AMRAP in 10 minutes of:
2 Power Snatch (95/65)
20 Double Unders
4 Power Snatch (95/65)
40 Double Unders
6 Power Snatch (95/65)
60 Double Unders
Etc…
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“Friendly Fran”
3 Rounds for time of:
21 Thrusters (115/85)
21 Chest to Bar Pull-ups
CONDITIONING:
Run 400 meters
STRENGTH:
One max set of Deadlifts @75% of 1RM
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Bar Facing Burpees
3 Deadlifts (225/155)
6 Bar Facing Burpees
6 Deadlifts (225/155)
9 Bar Facing Burpees
9 Deadlifts (225/155)
etc…
CONDITIONING:
Row 500 meters
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
15 Bench Press (135/95)
