Workout of the Day
WORK CAPACITY:
For Time:
2 Rounds
10 Shoulder to Overhead (135/95)
200 Meter Run
Straight into
2 Rounds
10 Shoulder to Overhead (155/105)
200 Meter Run
Straight into
2 Rounds
10 Shoulder to Overhead (185/125)
200 Meter Run
STRENGTH:
Push Jerk 3-3-2-2-1-1-1
WORK CAPACITY:
Every 2:00 Until Failure
30 Double Unders
5 T&G Power Clean (135/95)*
*Add one rep each round, and reps MUST be in UB sets.
STRENGTH:
Hollow Rocks
EMOM for 5 Minutes:
:30 on / :30 off
WORK CAPACITY:
3 Rounds For Time:
15 Thrusters (75/55)
5 Wall Walks
15 Overhead Squats (75/55)
5 Wall Walks
STRENGTH:
Back Rack Reverse Lunges 10-10-10-10
WORK CAPACITY:
6 Rounds
3:00 on / 2:00 off
1000/900 Meter Bike
Max Strict Pull Ups / Toes to Bar
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 Minutes:
800 Meter Run
Max Hang Squat Cleans (155/105)
WORK CAPACITY:
Every 5:00 for 25:00
15/12 Calorie Row
25 Wallballs (20/14)
12 Burpees
WORK CAPACITY:
“Diane:
21-15-9 reps for time of:
Deadlift (225/155 lb)
Handstand Push-Ups
STRENGTH:
Deadlift 5-5-3-3-3
WORK CAPACITY:
“Open Workout 17.1 & 21.2 “
For Time:
10 Alternating Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20/15, 30/15, 40/15, 50/15
STRENGTH:
Every :30 for 8:00
1 Power Snatch
WORK CAPACITY:
4 Rounds For Time:
50 Double Unders
15 Toes to Bar
10 Double Dumbbell Lunges (50/35)
STRENGTH:
Deadlift 10-10-10-10
WORK CAPACITY:
Every 5:00 for 25:00
25/20 Calorie Bike
20 Burpees to 6" Target
WORK CAPACITY:
For Time:
2 Rounds
12/9 Calorie Row
12 Thrusters (95/65)
2:00 Rest
2 Rounds
12/9 Calorie Row
9 Thrusters (115/85)
2:00 Rest
2 Rounds
12/9 Calorie Row
6 Thrusters (135/95)
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
3 Rounds For Time:
800 Meter Run
10 Power Cleans (185/135)
5 Rope Climbs
WORK CAPACITY:
AMRAP in 15 Minutes:
5 Strict Pull Ups
10 Deficit Push Ups 2"
15 Overhead Squats (45/35)
STRENGTH:
Pause Overhead Squats 3-3-3-3-3-3
WORK CAPACITY:
AMRAP in 22 Minutes:
10/8 Calorie Row
10 Power Cleans (135/95)
10 Shoulder to Overhead
WORK CAPACITY:
AMRAP in 12 Minutes:
24 Dumbbell Hang Snatch (50/35)
4 Burpee Muscle Ups
24/8, 24/12, etc..
STRENGTH:
Back Squat 3-3-2-2-1-1-1
WORK CAPACITY:
AMRAP in 20 Minutes:
Climb the Ladder
100 Meter Run
10 Kettlebell Swings (53/35)
10' HS Walk
200m/20/20, 300m/30/30...
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10
WORK CAPACITY:
5 Rounds For Time:
5-10-15-20-25 Push Press (135/95)
200 Meter Run
WORK CAPACITY:
On a 25:00 Running Clock
For Time:
12-9-6
Squat Snatch (155/105)
30/24 Calorie Bike
In remaining time:
Establish a Heavy Single Squat Snatch
WORK CAPACITY:
For Time:
3 Rounds
12 Hang Squat Cleans Thrusters (95/65)
12 Handstand Push Ups
2:00 Rest
3 Rounds
16 Alternating Pistols
8 Strict Handstand Push Ups
STRENGTH:
Thruster 5-5-5-5-5
WORK CAPACITY:
AMRAP in 24 Minutes:
10 Clean and Jerks (135/95)*
15 Lateral Bar Burpees
400 Meter Run
*C&J weight should increase each round:
155/105, 185/125, 205/145, 225/155, 255/175
