Workout of the Day


Published


1) Back Squat: 3 x 5, 3 x 3, 3 x 1

2) 8 minute amrap:

3 deadlifts 225/135
3 kettlebell thrusters 53/35
6 deadlifts 225/135
6 kettlebell thrusters 53/35
9 deadlifts 225/135
9 kettlebell thrusters 53/35
12 etc.
12
15
15

– scale up to 275/185 for the deadlifts

then, no rest, right into:

2 minute amrap: double unders.


Published


1) 400m sprints x 3. Rest 2 minutes between efforts.

2) For time:

25 swings 70/53
25 swings 53/35
500m row
20 box jumps 30/24
20 box jumps 24/20
500m row
15 ring dips
15 parallel bar dips


Published


1) 12 minutes: 1-rep max jerk. Take from the rack

2) “Marathon Monday”

5 rounds for time:

4 squat clean and jerks 185/125
15 ctb pullups
13 burpee over bar hops

800m run immediately after finishing the 5 rounds.  


Published


1) 15 minutes: build to a heavy 1-rep max clean and jerk, and/or work on technique.

2) 800m sprint

– rest 2 minutes

4 minutes:
prowler push for distance 300/200 lbs. 20m back and forth on third floor between white lines.  Accumalate total distance in meters in 4 minutes.

– rest 2 minutes

800m sprint


Published


1) 3 rounds of  barbara for time:
20 pullups
30 pushups
40 situps
50 air squats

2) mile run