Workout of the Day


Published


1a)  2 minute amrap: hang clean and jerks 135/85
1b)  2 minute amrap: burpees

– rest 6 minutes

2a) 2 minute amrap: clean and jerks 135/85
2b) 2 minute amrap: burpees

– rest 6 minutes

3) 400m farmers carry 70/35

 

– no rest in between 1a and 1b. no rest in between 2b and 2b.

 


Published


1) For time:
40m sprint down and back.
80m sprint down and back.
100m sprint down and  back.

– rest 5 minutes

2) For time:
100m sprint down and back.
80m sprint down and back.
40m sprint down and back.

3) Teams of 2:

15 minutes. 1 person rows. 1 person is doing amrap rounds of Cindy. Both partners are working at the same time for the entire 15 minutes. Alternate between doing the row and Cindy.

Try to accumalate 4k on the rower between both partners.
Try to accumalate 20 rounds of Cindy between both partners.


Published


1) Hang Snatches: 7 x 2

2) Power Snatches: 7 x 2

3) 5 rounds:

10 Overhead Squats 95/55
6 T2B
10 Dumbbell thrusters 35/20
6 CTB Pullups


Published


1) Bench Press: 3 x 5, 3 x 3, 3 x 1
1B) Bench Press: 1 minute amrap 135/75

2) Mile Run

– rest 7 minutes actively

3) “Annie”


Published


1) Cleans: 3 x 5, 3 x 3, 3 x 1

2) 4 minute amrap:

400m run, amrap thrusters 95/55

3) 4 minute amrap:

400m run, amrap pullups

4) 4 minute amrap:

400m run, amrap thrusters 95/45

5) 4 minute amrap:

400m run, amrap pullups

 

– rest 4 minutes between 2,3,4,5.

 


Published


1) Front squat: 3 x 5, 3 x 3, 3 x 1

2) 1 minute row for max meters x 3

-rest 4 minutes between efforts. Try to get 1k total.

3) 6 minute time cap:

21 wallballs

50 double unders/lateral hops 24/18

21 wall balls

50 double unders/lateral hops 24/18

21 wall balls

50 double unders/lateral hops 24/18