Workout of the Day

Thursday 8/4/22

5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)

-@8:00-

5 min AMRAP
600m Run
Max Distance Handstand Walk

-@16:00-

5 min AMRAP
40/32 Row
Max Distance Dumbbell Farmer Carry (100/70)

*max distances will be done on 25′ segments

Wednesday 8/3/22

7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Time Cap 16

DB Box Step-Ups
4 sets: 10 reps (each side)

Tuesday 8/2/22

2 Rounds
50/40 Calorie Assault Bike
40 Wall Balls (20/14)
30 GHD Sit Ups
20 Chest to Bar Pull Ups
Time Cap 22

3 Sets
10 Double DB Standing Bent Over Row
10 Alternating DB Curls
10 Standing Plate Raises

Monday 8/1/22

Every :90 x 5 Sets
1 power clean + 1 hang power clean + 1 jerk
Building

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go
Time Cap Set 2:00

Saturday 7/30/22

3 x 10:00 AMRAP (2:00 Rest b/t AMRAP’s)
AMRAP #1
20 Wall Balls
40 DU
Rotate Full Rounds

AMRAP #2
15/10 Cal Row
20 Straight Leg Sit Ups
Rotate Full Rounds

AMRAP #3
20 DB Snatches
150m Run (middle of the parking lot instead of the 200m run, still turn by the stop sign)
Rotate Full Rounds

Friday 7/29/22

Deadlift
Find Heavy Single in 15 minutes

5 sets:
2:00 Amrap
2 Rope Climbs (OR 8 Burpee Pull-ups)
4 Wall Walks
Max effort Push-ups
—rest 1 minute between sets—

Thursday 7/28/22

On a 5:00 Clock
Find Max Rep Strict HSPU

5 sets (1:1)
15/10 Cal Bike
15 GHD’s
100ft Farmer Carry (100s/70s)
Time Cap Set 3:00

Wednesday 7/27/22

On 8:00 Clock
Find a Max Weight Strict Chin Up

Teams of 2
3:00 Amrap (4 sets)
400m Run (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

Tuesday 7/26/22

On a 18:00 Clock
Find Heavy Single Bench Press
Find Max Height Box Jump

12:00 AMRAP
10 Single Arm Dumbbell Push Press (L) (50/35)
16 Single Arm Overhead Dumbbell Lunges (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
16 Single Arm Overhead Dumbbell Lunges (R) (50/35)

Monday 7/25/22

Strength:

Front Squat
Heavy Single (15 minutes)

Conditioning:

For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Time Cap 14:00