Workout of the Day

Saturday 8/17/19

Teams of 2
For Time
60 pull ups
400m run together
30 overhead squats 115/85
800m run together
30 overhead squats 115/85
400m run together
60 pull ups

Friday 8/16/19

Strength:

Deadlift
3@70%
1@75%
3@70%
1@80%
3@70%
1@85%

Conditioning:

“Hangnail”
AMRAP 16:00
30 DB hang clean and jerk 50/35
(switch hands every 5 reps)
25/18 cal bike
20 burpees over bar
15 deadlift 245/165

Thursday 8/15/19

“Burn Thursday”
0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

Wednesday 8/14/19

Strength:

Clean
Every 1:30 for 5 Sets
Pausing clean pull
Low hang squat clean
Front squat

50%-53%-56%-59%-62% of 1RM clean

Conditioning:

“IHOP”
AMRAP 15
60 double unders
30/24 calorie row
5 power cleans 155/105
5 hang squat cleans
5 squat cleans

Tuesday 8/13/19

Strength:

Strict Press
5 sets of 3
Build across to a heavy set of 3

Conditioning:

“Swole Cycle”
8 Rounds
:20 on, :10 off
Strict pull up
Calorie bike/row
Strict handstand push up
Calorie bike/row
*complete all 8 rounds at the strict pull ups before moving to the 8 rounds of assault bike, and so on…

Monday 8/12/19

Strength:

Stamina Squats
EMOM 12:00
Odd – 2 front squats
Even – 4 back squats
Barbell at 75% of 3 RM back squat

Conditioning:

“Hit and Run”
For Time
3 Rounds
400m run
12 DB power snatch 70/50
21 single DB squats

16:00 cap

Saturday 8/10/19

“Make Every Breath Count”

Teams of 2
28:00 AMRAP
8 burpees
11 calorie row
3 shoulder to overhead 115/75
2 lunges
*alternate rounds

We are honored to do this workout in honor of Shelly’s mother who passed away from Pulmonary Fibrosis 28 years ago.

We are doing this workout the day before her birthday, August 11.

Friday 8/9/19

Skill:

4 sets of the unbroken complex:
5 toes to bar
2 bar muscle ups
3 toes to bar
2 bar muscle ups

Conditioning:

AMRAP 5:00
Buy in – 35/25 cal bike
Max rounds of “The Chief” 115/85

Rest 5:00

AMRAP 5:00
Buy in – 25/18 cal bike
Max rounds of “The Chief” 135/95

Rest 5:00

AMRAP 5:00
Buy in – 15/10 cal bike
Max rounds of “The Chief” 155/105

1 Round of The Chief:
3 power cleans
6 push ups
9 air squats


Thursday 8/8/19

EMOM 30:00
:40 on, :20 off
Min 1 – bike/row calories
Min 2 – Russian kettlebell swings 53/35
Min 3 – air squats
Min 4 – double unders
Min 5 – straight leg sit ups

Wednesday 8/7/19

Strength:

Deadlift
Find a heavy set of 6
Find a heavy set of 4
Find a heavy set of 2

Conditioning:

Optimus Prime
AMRAP 7:00
wallballs 20/14
*EMOM (NOT including “Go”) 5 deadlifts 225/155