2/18/20

Workout of the Day

• EMOM 10

• 5 good mornings

Then...

• For time:

• 1 mile run

• 50 thrusters (65/45)

• *20 min cap

2/17/20

Workout of the Day

• 5 rounds for reps:

• 60s max box jumps (24”/20”)

• 60s max handstand push-ups

• 60s max pull-ups

• 60s max K2E

• 60s rest

2/14/20

Workout of the Day

• Power clean - 5,5,3,3,3,1,1,1,1,1

Then...

• For quality:

• 50 bent over rows

• 50 good mornings

2/13/20

Workout of the Day

• 3 rounds for quality:

• 30s front scale (R)

• 30s front scale (L)

• 30s back scale (R)

• 30s back scale (L)

Then...

• 5 rounds for reps:

• In 90s:

• 200m run

• Max T2B

• Rest 90s

2/12/20

Workout of the Day

• AMRAP 25

• 500m row

• 2 rope climbs

• Max unbroken DB push press (40/25)

2/11/20

Workout of the Day

• Overhead squat - 5x5

Then...

• For time:

• 20 overhead squats (75/55)

• 15 box jumps (24”/20”)

• 10 burpees

• 15 box jumps

• 20 overhead squats

• *10min cap

2/10/20

Workout of the Day

• Every 4 mins for 20 mins:

• 500m row

• Max DUs

Then...

• For quality:

• 50 hollow rocks

• 50 arch rocks

2/7/19

Workout of the Day

• Work up to a max height box jump

Then...

• Tabata strict push-ups

• Rest 2 mins

• Tabata squat jumps

• Rest 2 mins

• Tabata L-hang

• *record lowest score for each Tabata

2/6/19

Workout of the Day

• Overhead squat - 3,3,3

Then...

• AMRAP 20

• 30 cal row

• 40 overhead squats (45/35)

2/5/19

Workout of the Day

• EMOM 20

• 1) 100’ farmer’s carry (AHAP)

• 2) 10 ring dips

• 3) Max DUs

• 4) Rest

• *record weight for FC and reps of DUs