Workout of the Day
50-40-30-20-10 reps for time:
Calorie Row
Sit-ups
Workout of the Day
50-40-30-20-10 reps for time:
Calorie Row
Sit-ups
Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Workout of the Day
With a partner for time:
40 Devils Press
Run 800m
80 Burpee Pull-ups
Run 800m
40 Devils Press
Men use two 50# DB’s.
Women use two 35# DB’s.
Only one person works at a time on the devils press and burpee pull-ups. Both runs are done together.
Workout of the Day
Complete the following every minute on the minute for 10 minutes:
Even: Max Calorie Row
Odd: 25 Double-unders
Rest 5:00
For time:
1 Mile Run
Workout of the Day
Every 2:00 for 30:00:
2 Clean & Jerks
Add load every 10:00.
Workout of the Day
12 Rounds with a partner for time:
12 Dumbbell Deadlifts
9 Dumbbell Box Step-ups
200m Run
Partners alternate rounds with one person resting while the other works.
Men use two 50# DBs and 24” box.
Women use two 35# DBs and 20” box.
Workout of the Day
Complete as many reps as possible in 12 minutes of:
9 Pull-ups
3 Front Squats (135#/95#)
9 Pull-ups
6 Front Squats (135#/95#)
9 Pull-ups
9 Front Squats (135#/95#)
Continue the pattern of adding 3 reps to the front squats until time expires.
Workout of the Day
For time:
21-15-9 Deadlifts (225#/155#)
9-7-5 Wall Walks
Workout of the Day
10 Rounds for time:
Run 200m
3 Ring Muscle-ups
Workout of the Day
Hang Power Clean:
3-3-3-2-2-2-1-1-1