Workout of the Day
WORK CAPACITY:
For Time:
600 Meter Run
30 Double Dumbbell Box Step Ups (50/35) (24/20)
40 Push Ups
400 Meter Run
20 Double Dumbbell Box Step Ups (50/35) (24/20)
30 Push Ups
200 Meter Run
10 Double Dumbbell Box Step Ups (50/35) (24/20)
20 Push Ups
STRENGTH:
Every 2:00 for 10:00
Front Squat 5-4-3-2-1
Max set of Wall Facing Handstand Push-ups
WORK CAPACITY:
AMRAP in 22 minutes:
100 Meter Row
10' HS Walk or 1 Wall Walk (per 10')
200m/20', 300m/30', etc..
STRENGTH:
Clean and Jerk (any style)
Every :90 for 9:00
2 Reps (drop and reset)
Every :90 for 6:00
1 Rep
WORK CAPACITY:
"Death by Clean & Jerk"
Barbell @ 50% of your Single for the day
Min 1: 1 Reps
Min 2: 2 Reps
Min 3 : 3 Reps
etc. until failure (or 14:00 is complete)
WORK CAPACITY:
4 Rounds for time of:
200 Meter Run
21 Wall Balls (20/14)
15 AbMat Sit Ups
9 Shoulder to Overhead (155/105)
1:00 Rest
STRENGTH:
Back Squat 5-5-5-5-5-5
WORK CAPACITY:
5 Rounds for max reps of:
2:30 on 1:30 off
250/200m Row
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
For Time:
800 Meter Run
then
10 Rounds
4 Handstand Push Ups
8 Pull Ups
12 Air Squats
STRENGTH:
Every 2:00 x 12:00 Complete
1 Set of 3 Power Clean + 3 Squat Cleans
3/3, 2/2, 2/2, 1/1, 1/1
STRENGTH:
Every 2:30 for 15:00
10 V-Ups
1 Push Jerk + 1 Split Jerk
Build weight across sets
WORK CAPACITY:
For Time:
750/650 Meter Row
30 Push Press (135/95)
20 Single Arm Devils Press (50/35)
30 Push Jerks (135/95)
750/650m Row
WORK CAPACITY:
Every 2:00 Until Failure
12/9 Calorie Bike, Ski, or Row
5 Strict Pull Ups
*Add 1 Pull Up to each round until failure or cap
STRENGTH:
AMRAP in 7 minutes of:
10 Dumbbell Floor Press (50/35)
10 V-Ups
WORK CAPACITY:
For Time:
10/8 Calorie Bike
10 Bar Facing Burpees
10 Front Squats (115/75)
1:00 Rest
20/16 Calorie Bike
20 Bar Facing Burpees
20 Front Squats (115/75)
1:00 Rest
30/24 Calorie Bike
30 Bar Facing Burpees
30 Front Squats (115/75)
STRENGTH:
Back Squat 6-6-6-6
WORK CAPACITY:
For Time:
1200 Meter Row
60 Crossover Single Unders
15 Hang Squat Snatch (95/65)
800 Meter Row
40 Crossover Single Unders
10 Hang Squat Snatch (95/65)
400 Meter Row
20 Crossover Single Unders
5 Hang Squat Snatch (95/65)
STRENGTH:
Squat Snatch 1-1-1-1-1-1-1-1-1-1
WORK CAPACITY:
In 8:00 Complete
4 Rounds of
10 Deadlift (135/95)
10 Shoulder to Overhead (135/95)
then
Max Wall Walks in remaining time
2:00 Rest
In 6:00 Complete
3 Rounds of
10 Deadlift (135/95)
10 Shoulder to Overhead (135/95)
then
Max Wall Walks in remaining time
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
2 Rounds for time of:
400 Meter Run
120 Double Unders
15 Power Clean and Jerk (155/105)
STRENGTH:
EMOM for 10 minutes complete
1 Power Clean & Jerk
Then
In 4:00 take 2 attempts at a heavy single
STRENGTH:
Back Squat 10-10-10
WORK CAPACITY:
"Air Force"
For Time
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
EMOM including 0:00, 4 Burpees
WORK CAPACITY:
4 Rounds for time of:
30/24 Calorie Row
15 Kettlebell Swings (24/16)
100 Meter Kettelbell Carry (24/16)
2:00 Rest
WORK CAPACITY:
Every 2:00 for 8:00
200 Meter Run
Max Burpees to 6" target in remaining time
Rest from 3 minutes
Every 2:00 for 8:00
200 Meter Run
Max Handstand Push-ups in remaining time
STRENGTH:
EMOM for 10 minutes complete:
1 Set Weighted Strict Pull Ups (4-10 reps)
WORK CAPCITY:
For Max Reps:
2:00 Box Jumps Step Down (30/24)
2:00 Alternating Pistols
2:00 Calorie Bike
1:00 Box Jumps Step Down (30/24)
1:00 Alternating Pistols
1:00 Calorie Bike
2:00 Box Jumps Step Down (30/24)
2:00 Alternating Pistols
2:00 Calorie Bike
STRENGTH:
Front Squat 5-5-3-3-1-1
WORK CAPACITY:
From 0:00-7:00
Complete 4 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 7:00-12:00
Complete 3 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 12:00-15:00
2 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 15:00-30:00
Establish a heavy complex of 1 Snatch + 2 Overhead Squats
Build across sets
WORK CAPACITY:
10 Rounds for time of:
3 Shoulder to Overhead (185/135)
5 Deadlifts (185/135)
7 Chest to Bar Pull Ups
STRENGTH:
Deadlift 3-3-3-3-3-3
WORK CAPACITY:
AMRAP in 16 minutes of:
10 Lateral Bar Burpees
10 Overhead Squats (135/95)
1:00 Rest
STRENGTH:
Back Squat 10-10-5-5-3-3
WORK CAPACITY:
Every 6:00 for 24:00
500 Meter Row
20 Single Kettlebell Box Step Ups (24/20) (24/16)
5 Wall Walks
STRENGTH:
Alternating Tabata Intervals
8 Rounds of :20 on :10 off
Flutter Kicks
Push Ups
