Workout of the Day

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1/17/20

Workout of the Day

  • AMRAP 12

    • 8 bar muscle-ups

    • 16 box jumps (24”/20”)

    • 32 squats


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1/16/20

Workout of the Day

  • Sandbag front carry - work up to a heavy 100’ carry

Then...

  • 5 rounds for reps of:

  • In 60s...

    • 50’ sandbag front carry

    • Max SB over shoulder

  • Rest 2 mins


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1/15/20

Workout of the Day

  • For time:

    • 2k row

    • 25 single-arm KBS (L) (53/35)

    • 25 single-arm KBS (R) (53/35)

    • 25 T2B

    • 1k row

    • 25 single-arm KBS (L) (53/35)

    • 25 single-arm KBS (R) (53/35)

    • 25 T2B

    • 500m row

    • 25 single-arm KBS (L) (53/35)

    • 25 single-arm KBS (R) (53/35)

    • 25 T2B

  • *35 min cap


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1/14/20

Workout of the Day

  • 3 rounds for quality:

    • 12 strict ring rows

    • 12 strict ring dips

Then...

  • 2 rounds:

  • In 3 mins:

    • 400m run

    • Max double-unders

  • Rest 2 mins

  • In 3 mins:

    • 400m run

    • Max push-ups

  • Rest 2 mins


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1/13/20

Workout of the Day

  • Push jerk - 5x3

Then...

  • AMRAP 10

    • 10 shoulder to overhead (95/65)

    • 10 front squats (95/65)

    • 10 deadlifts (95/65)


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1/10/20

Workout of the Day

  • Every 4 mins for 24 mins:

    • 400m run

  • *Record slowest


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1/9/20

Workout of the Day

  • “Santiago”

  • 7 rounds for time:

    • 18 dumbbell hang squat clean (35/25)

    • 18 pull-ups

    • 10 power cleans (135/95)

    • 10 handstand push-ups

  • * 40 min cap


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1/8/20

Workout of the Day

  • Keg clean & press - work up to a heavy triple

Conditioning:

  • 4 rounds for time:

    • 200m run

    • 8 keg C&P

    • 12 T2B

    • Rest 3 mins


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1/7/20

Workout of the Day

  • Deadlift - 3x5

Then...

  • EMOM 12

    • 1) 20 cal row

    • 2) Rest

    • 3) 30 RKBS (70/53)

    • 4) Rest


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1/6/20

Workout of the Day

  • AMRAP 20

    • 10 pull-ups

    • :60 handstand hold

    • 15 handstand push-ups

    • :60 dead hang from pull-ups bar

    • 20 alternating pistols

    • :60 hollow hold