Workout of the Day
“Chelsea”
Every minute on the minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.
Workout of the Day
For time:
30 Burpees Over Bar
15 Squat Clean Thrusters (135#/95#)
800m Run
15 Squat Clean Thrusters (135#/95#)
30 Burpees Over Bar
Workout of the Day
4 Rounds for time:
400m Run
200m Farmers Carry
Men use 50# dumbbells or kettlebells.
Women use 35# dumbbells or kettlebells.
Workout of the Day
“JT”
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups
Workout of the Day
Deadlift 9-9-7-7-7-5-5-5-5
then
Complete as many rounds as possible in 10 minutes of:
9 Toes-to-bar
35 Double-unders
Workout of the Day
15-12-9 reps for time:
Thrusters (115#/80#)
Chest-to-bar Pull-ups
Rest 3 minutes
Complete as many reps as possible in 5 minutes of:
45 Thrusters (75#/55#)
45 Burpee Pull-ups
Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
Rest 4 minutes between rounds.
In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).
Workout of the Day
For time:
1000m Row
100 Sit-ups
500m Row
50 Sit-ups
Workout of the Day
Complete as many rounds as possible in 12 minutes of:
8 Right-arm Dumbbell Snatches
8 Right-arm Overhead Walking Lunge Steps
8 Left-arm Dumbbell Snatches
8 Left-arm Overhead Walking Lunge Steps
20 Crossovers
Men use a 50# dumbbell.
Women use a 35# dumbbell.
Workout of the Day
For time:
10-20-30-40-50 Sit-ups
1-2-3-4-5 Rope Climbs
