Workout of the Day
WORK CAPACITY:
For Time:
400 Meter Run
30 Pull Ups
1:00 Rest
400 Meter Run
30 Dumbbell Bench Press (50/35)
1:00 Rest
400 Meter Run
30 Wall Balls (20/14)
1:00 Rest
400 Meter Run
30 Ring Dips
STRENGTH:
Every 3:00 for 9:00
Bench Press
1 Max Set
@135/95
@165/115
@195/13
WORK CAPACITY:
4 Rounds For Total Reps:
2:00 on / 2:00 off
100' Dumbbell Walking Lunges (50/35)
Max Lateral Burpees Over Dumbbells
STRENGTH:
Hang Squat Clean 2-2-2-2-2
WORK CAPACITY:
AMRAP in 30 Minutes:
30/24 Calorie Bike
30 Single Dumbbell Push Press (50/35)
2:00 Rest
30/24 Calorie Bike
30 Dumbbell Goblet Squats (50/35)
2:00 Rest
WORK CAPACITY:
For Time:
100/80 Calorie Row
60 Toes to Bar
10 Rope Climbs
*Partition the reps anyway
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds For Time:
20/15 Calorie Bike
20 Alternating Dumbbell Snatch (50/35)
50' Handstand Walk
STRENGTH:
EMOM for 10 Minutes:
20 Double Unders
3 Touch & Go Power Snatch
WORK CAPACITY:
For Time:
400 Meter Run
20 Thrusters (95/65)
20 Strict Handstand Push Ups
400 Meter Run
20 Clean and Jerk (135/95)
20 Kipping Handstand Push Ups
STRENGTH:
Front Squat 10-8-6-4-2
WORK CAPACITY:
In the Fewest Possible Sets:
100 Kettlebell Swings (53/35)
100 Wall Balls (20/14)
STRENGTH:
Deadlift 2-2-2-2-2-2-2-2-2-2
WORK CAPACITY:
Every 2:30 for 15:00
15/12 Calorie Bike
10 Hang Power Clean (145/100)
STRENGTH:
In 13:00 Establish a Heavy Complex:
1 Squat Clean + 2 Split Jerks
WORK CAPACITY:
Every 3:00 for 12:00
15/10 Calorie Row
10 Kettlebell Horn Curls (53/35)
100' Suitcase Carry (53/35) (Switch arms half way)
Rest 3:00
Every 3:00 for 12:00
15/10 Calorie Row
25' Handstand Walk
16 Jumping Lunges
STRENGTH:
In 14:00 Complete:
Back Squat 12 @ 155/105
Back Squat 9 @ 185/125
Back Squat 6 @ 225/155
Find 3RM in remaining time
WORK CAPACITY:
For Time:
9-7-5-3-1
Thrusters (155/105)
Bar Muscle Ups
WORK CAPACITY:
AMRAP in 20 Minutes:
150 Double Unders
50/40 Calorie Row
40 Push Ups
30 Front Rack Lunges (95/65)
STRENGTH:
Bench Press 10-10-10-10-10
WORK CAPACITY:
EMOM for 15 Minutes:
:45 on / :15 off
Min 1: Wall Walks
Min 2: 30' Dumbbell Farmers Carry (70/35)
Min 3: Overhead Squats (135/95)
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
3 Rounds For Time:
1000 Meter Run
10 Muscle-Ups
100 Air Squats
*All in a 20/14lb weighted vest
WORK CAPACITY:
6 Rounds For Total Reps:
2:30 on / 2:30 off
20/16 Calorie Row
Max Rope Climbs in remaining time
WORK CAPACITY:
AMRAP in 30 Minutes:
20 Overhead Plate Walking Lunges (45/25)
20 Dumbbell Curl and Press (35/25)
20/16 Calorie Bike
2:00 Rest
WORK CAPACITY:
For Time:
40-30-20
Alternating Dumbbell Snatch (50/35)
20-20-20
Lateral Burpees Over Dumbbells
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 Minutes:
15 Toes to Bar
100 Meter Run
15 Dumbbell Box Step Overs (24/20) (50/35)
100 Meter Run
STRENGTH:
Seated Strict Press 5-5-5-5-5
WORK CAPACITY:
For Time:
1000 Meter Row
50 Thrusters (95/65)
30 Bar Muscle-Ups
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
Every 5:00 for 25:00
10 Bench Press
:30 Max Calories on Bike
WORK CAPACITY:
AMRAP in 8 Minutes:
2 Handstand Push Ups
2 Hang Squat Snatch (115/85)
4/4, 6/6, 8/8, etc..
STRENGTH:
Squat Snatch 1-1-1-1-1
