Workout of the Day
3 Rounds for time:
20 Wallballs (20#/14#)
20 Deadlifts (115#/75#)
20 Box Jumps (24”/20”)
20 Push Presses (115#/75#)
20 Toes-to-bar
Rest 1:00 after each round.
Workout of the Day
3 Rounds for time:
20 Wallballs (20#/14#)
20 Deadlifts (115#/75#)
20 Box Jumps (24”/20”)
20 Push Presses (115#/75#)
20 Toes-to-bar
Rest 1:00 after each round.
Workout of the Day
Every 3:00 for 10 rounds:
250m Row
Score is slowest time.
Workout of the Day
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
400m Run
50 Pull-ups
Workout of the Day
For time:
40-30-20-10 Box Jump Overs (24”/20”)
20-15-10-5 Handstand Push-ups
Workout of the Day
For time:
1 Mile Run (STAC Trail)
Rest 4:00
For time:
1 Mile Run (DC Trail)
Workout of the Day
Every 1:30 for 6 rounds:
16 Single-leg Squats
10 Toes-to-bar
Max Burpees
Rest 1:30 between rounds.
Workout of the Day
5 Rounds for time:
15 Push Jerks (95#/65#)
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High Pulls (95#/65#)
Workout of the Day
Every minute on the minute for 20 minutes:
2 Thrusters
Barbell starts on the floor. Add weight every 5:00.
Workout of the Day
5 Rounds for time:
75 Double-unders
20 Alternating Dumbbell Snatches (50#/35#)
Workout of the Day
Every minute on the minute for 20 minutes:
Odd – Max Calorie Row
Even – Max V-ups
then
2 Rounds for quality:
20 Good Mornings (45#/35#)
20 Superman Arch-ups