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Workout of the Day!

Check back each week for new workouts!

Monday

July 15, 2019

6 Rounds
100m Run (parking lot)
3 Squat Cleans (215/145) Longevity: 10 KB Swing + 10 Squats
10 Box Jumps (30/24)
10 Strict Pull-ups

Tuesday

July 16, 2019

For time
21-15-9
Shoulder to Overhead (Comp 135/95, Fitness 95/65) Longevity: DB Press
Sit-ups (Comp: GHDSU)
21-15-9
Deadlift (Comp: 225/155, Fitness 185/125) Longevity: KB Deadlift
Wall Ball (choose a load that can be unbroken)
21-15-9
Ring Dip Longevity: push-up
Cal Row (Comp: Bike, Ladies' cals: 12-9-6)

Wednesday

July 17, 2019

5 Rounds
20m Sled Push (heavy)
20 Ball Slams
20 Step-ups
20/15 Calorie Bike or Row

Thursday

July 18, 2019

AMRAP 24
3 Rope Climb Longevity: 8 controlled descent ring rows
8 DB Hang Power Clean
60' Farmer Carry
30/20 Calorie Assault Bike
Rest 1:00

Friday

July 19, 2019

6 Rounds for quality
3 Back Squats Longevity: 10 Goblet Squats
10 Burpee Box Jumps (24/20)
15/10 Calorie Row/Bike or 200m Run

Saturday

July 20, 2019

4 Rounds
50m Pinch Grip Plate Carry
50m OH Plate Walking Lunge
50 Sit-ups
50 Double Unders

Sunday

July 21, 2019

AMRAP 30
20 Push-ups
10 Strict Pull-ups
400m Run