Category Archives: Workout of the Day

For Time: Back squat 135 x 15 Front squat 135 x 10 Overhead squat 135 x 5 x 5 rounds

“Helen” 3 rounds 400m run 21 1.5 pood kb swings 12 pullups

Linda AKA 3 Bars of Death 10,9,,8,7,6,5,4,3,2,1 of the Following 3 movements 1.5 BW Deadlift BW Bench Press 3/4 BW Squat Clean

Max reps in 5 Min of: Wall Balls 20/15 KB Snatch 35/25 Front Squat 115/75 Rest as needed between each movement.

For Time: Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds

For time: Jump rope x 100 Back Squat  225  x 8 Pullups x 12 x 5 rounds Jump rope x 100

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Gordo’s Birthday Surprize Run 800 meters Wallballs x 20 Run 400 meters Ring Pushups x 40 Run 200 meters Situps x 80

Step up Press w/ 30 lb dumbells x 10 each leg Pullups x 20 Step up press x 8 each leg Pullups x 16 Step up press x 6 each leg Pullups x 12 Step up press x 4 each leg Pullups x 8 Step up press x 2 each leg Pullups x 4

Front Squat 2,2,2 Weighted Pullup 2,2,2 Bench Press 2,2,2