Workout of the Day

Tuesday 8/9/22

Conditioning:
5 Sets
30/24 Calorie Row
20 GHD’s
10 Burpee over Bar
Rest 3:00 between sets
33:00 Time Cap

Monday 8/8/22

Strength:
EMOM 7:00
1 Thruster or Cluster
Building across
*Thrusters are from the ground

Conditioning:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Time Cap 20:00

Saturday 8/6/22

Partner Chief
5:00 AMRAP x 5 Sets
3 Power cleans 185/125
6 Push-ups
9 Squats
*alternate movements
*pick up where you left off
Rest 1 minute between AMRAPs

Friday 8/5/22

Teams of 2
100 Box Jump Overs (24/20)
100 Toes to Bar
100 Handstand Push-ups
100 Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

Time Cap 30:00

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—