Workout of the Day
For time:
50 Lateral Burpees Over Dumbbell
50 Dumbbell Step-ups
Rest for as long as it took you to complete the couplet, then do it again. Score each round separately.
Men use a 50# dumbbell and 24” box.
Women use a 35# dumbbell and 20” box.
Workout of the Day
4 Rounds for time:
200m Run
:30 Accumulated Dead Hang Hold
200m Run
:30 Accumulated Handstand Hold
200m Run
:30 Accumulated Ring Support Hold
Workout of the Day
“Partner Alexander”
5 Rounds for time with a partner:
31 Back Squats (135#/95#)
12 Power Cleans (135#/95#)
Partners share work as needed.
Workout of the Day
4 Rounds:
Complete as many reps as possible in 4 minutes of:
Run 400m
1:00 Accumulated Plank Hold
Max-rep Sit-ups
Rest 1:00 between rounds.
Workout of the Day
For time:
100-80-60-40-20 Double-unders
10 Burpee Box Jump Overs (24”/20”) after each round.
Workout of the Day
“The Towers”
2 Rounds for time:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run
Workout of the Day
6 Rounds:
Complete as many reps as possible in 1:30 of:
:45 Max Calorie Row
:15 Transition
:30 Max-rep Toes-to-bar
Rest 3:00 between rounds.
Workout of the Day
Complete as many rounds as possible in 10 minutes of:
6 Overhead Squats (155#/105#)
9 Strict Ring Dips
Workout of the Day
“Nicole”
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max-rep Pull-ups
Workout of the Day
Complete as many reps as possible in 15 minutes of:
50 Bar Facing Burpees
50 Wallballs (20#/14#)
800m Run
Max-rep Hang Squat Cleans (185#/125#)
