Workout of the Day
WORK CAPACITY:
Perform 8 rounds of the following, completing as many reps of each exercise as possible.
30 seconds of Toes to Bar, 30 Seconds Rest
30 seconds of Dips, 30 Seconds Rest
30 seconds of Bodyweight Deadlifts, 30 Seconds Rest
30 seconds of Handstand Push-ups, 30 Seconds Rest
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
For max reps complete:
5 Minutes of Biking
5 Minutes of Push Press (155/105)
WORK CAPACITY:
“Elliot”
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
400 meter Run
WORK CAPACITY:
AMRAP in 8 minutes of:
15/12 Calorie Row
9 Strict Handstand Push-ups
* Rest 4 minutes*
AMRAP in 8 minutes of:
15/12 Calorie Row
9 Deadlift (275/185)
STRENGTH
Front Squat 5-5-5-5-5
WORK CAPACITY:
For Time:
50 Front Rack Lunges (45/35)
50 Front Squats (45/35)
WORK CAPACITY:
AMRAP in 20 minutes of:
80 Double Unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Box Step Ups (50/35) (24/20)
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
“Isabel”
For Time:
30 Snatches (135/95)
WORK CAPACITY:
“Kabul 13”
13 Rounds for Time of:
8 Strict Pull-ups
26 Air Squats
21 Shoulder to Overhead (95/65)
* If you have a weight vest wear it*
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Toes to Bar
15/12 Calorie Bike
9 Hang Power Snatch (95/65)
9 Handstand Push-ups
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
Tabata Overhead Squats (45/35)
WORK CAPACITY:
AMRAP in 20 minutes of:
2 Rope Climbs
20 Single Leg Squats
40 Double-Unders
WORK CAPACITY:
On a 20 minute clock complete the following
Part 1
For Time:
60/45 cal Row
45 Chest to Bar Pull-ups
30 Deadlifts (225/155)
15 Bar Facing Burpees
Part 2
In time remaining
Establish a Heavy Single Deadlift
WORK CAPACITY:
For TIme:
75 Goblet Squats (24/16)
1 Mile Run
75 Goblet Squats (24/16)
STRENGTH:
Bench Press 5x5 @ 75-85% of 1RM
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Dumbbell Hang Power Clean(50/35)
10 Push-ups on Dumbbells
WORK CAPACITY:
In teams of 2 ( You go, I go )
20 Rounds for time of:
5 Burpee Box Jump Overs (24/20)
100 meter Run
20 Lunges
WORK CAPACITY:
5 Rounds for time of:
21 Dumbbell Deadlifts (50/35)
15 Dumbbell Bench Press (50/35)
9 Dumbbell Thrusters (50/35)
STRENGTH:
Clean 1-1-1-1-1
WORK CAPACITY:
For Time:
100 Double-unders
10 Squat Cleans (135/95)
75 Double-unders
10 Squat Cleans (155/105)
50 Double-unders
10 Squat Cleans (185/125)
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
30 Air Squats
20 Sit-ups
10 Burpees
STRENGTH:
Split Jerk 3-3-3-3-3
WORK CAPACITY:
For Time:
15 Wall-Walks
*at the top of every minute 4 Box Jump Overs (24/20)*
WORK CAPACITY:
For Time:
1000 meter Row
30 Chest to Bar Pull-ups
10 Overhead Squats (95/65)
20 Chest to Bar Pull-ups
20 Overhead Squats (95/65)
10 Chest to Bar Pull-ups
30 Overhead Squats (95/65)
1000 meter Row
