Workout of the Day

Monday 1/30/23

Every 2:00 x 5 Sets
5 Deadlifts@65% of Heavy Single

2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
8:00 Time Cap Each Set

Friday 1/27/23

Skill:

Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

Conditioning:

Open 12.4 and 13.3
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Thursday 1/26/23

Strength:

Deadlifts:
15:00 Clock
Find a heavy single

Conditioning:

Teams of 2
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (70s/50s)
6 High Box Jumps 30/24
Time Cap 16:00

Wednesday 1/25/23

Strength:

Bench Press:
12:00 Clock
Find a heavy single

Conditioning:

100/80 Calorie Assault Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Time Cap 15:00

Tuesday 1/24/23

Strength:

EMOM 10:00
5 Power Clean and Push Jerks

Conditioning:

3 rounds
20 Handstand Push Ups
30 Toes to Bar
16 Front Rack Step Back Lunge (95/65)
16:00 Cap

Monday 1/23/23

Strength:

Back Squat:
15:00 Clock
Find a heavy single

Conditioning:

For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Time Cap 15

Friday 1/20/23

Strength:

Every :90 x 5 Sets
3 Bench Press
Building as form allows

Conditioning:

11.2
15:00 Amrap
9 Deadlifts (155/100)
12 Hand Release Push Ups
15 Box Jumps (24/20)

Thursday 1/19/23

Skill:

EMOM 8:00
Min 1 -10 pistols
Min 2 – 25-50′ HS Walk

Conditioning:

Teams of 2
120 TTB
50 Strict Pull Ups
240 Wall Balls (20/14)
22:00 Cap