Workout of the Day

Saturday October 19th, 2019

Workout of the Day In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (70/50 lb) 20 Box Jump-Overs (24″/20″)

Thursday October 17th, 2019

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ B. “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict… Read more »

Wednesday October 16th, 2019

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86 B. Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (135/95 lbs)… Read more »

Tuesday October 15th, 2019

Workout of the Day For time: 1200 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 800 Meter Run 20 Burpees to Target 20 Chest-to-Bar Pull-Ups 400 Meter Run 10 Burpees to Target 10 Bar Muscle-UpsChallenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose,… Read more »

Monday October 14th, 2019

Workout of the Day A. Five sets of: Front Squat x 2 reps @ 90% Rest 15 seconds Front Squat x 4 reps @ 80% Rest 2-3 minutes B. For time: 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs (50/35 lb DBs)

Saturday October 12th, 2019

Workout of the Day In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Assault Bike 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 20/15 Calories of Assault Bike

Thursday October 10th, 2019

Workout of the Day A. Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds B. Complete as many rounds and reps as… Read more »

Wednesday October 9th, 2019

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets) of: Bench Press x 2 reps @ 20X0 Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+ B. Three rounds for time: 21 Kettlebell (or Dumbbell) Push Press (35/25 lb) 15 Toes to… Read more »