Workout of the Day!

Check back each week for new workouts!

Monday

September 16, 2019

3 Rounds for time
12 Chest to Bar (Comp: Bar MU, Longevity: Strict Pull-up)
16 Shoulder to Overhead (115/75, 155/105, Db Push Press)
20 Bar Over Burpee
Time cap 20:00

Tuesday

September 17, 2019

Part 1
Comp/Fitness
Shoulder Press
4x3, every 1:30. Build to heavy
Longevity
DB Press x 6

Part 2
3 Rounds for time
20 DB Thrusters (35/25, 50/35, 35/25)
20/12 Calorie Bike/Row/Ski

Wednesday

September 18, 2019

Part 1
Back Squat
5x5 @ 70%, every 1:30
Longevity: Every 2:00x5: 10 Goblet Squats, Bike remaining time


Part 2
3 Rounds for time
10 DB Box Step Over (50/35lb@24/20", Comp: double db)
20 Push-ups (Comp: 10 Strict HSPU)
60 Double Unders (60 total jumps)
Time Cap 12:00

Thursday

September 19, 2019

Bill M
77 Wall Balls, pick load
66 Cal Row Or Cal Bikes
55 Pull-ups

Friday

September 20, 2019

Part 1
AMRAP 12
12 Narrow Stance Squats (Comp: alternating pistols)
12 Toes to Bar (Longevity: sit-ups)
120' Farmer Carry (DBs or KBs)

Part 2
Comp/Fitness
Deadlift
3x3, every 2:00. Controlled reps
Longevity
Row Interval for time (Assault bike, x2 distance)
800m fast, 200m recovery
600m fast, 200m recovery
400m fast, 200m recovery

Saturday

September 21, 2019

AMRAP 21
Team of 3
3 Rope Climbs
21 DB Push Press
Max Calorie Bike/Row/Ski

Sunday

September 22, 2019

Jon B. and John L.
50/40 Calorie Row
100 Burpee
150 Double Unders