Category Archives: Workout of the Day

Warm up. Empty bar clean and jerk work 20 Rounds For Time: 1 Heavy Clean and Jerk 5 Box jump overs 5 Burpee Pull ups

Warm up: jumping lunges, handstand hold, burpees 1 . Jerks: 4 sets of 2 reps  (increase weight as you go) 2 . As Many Rounds As Possible in 12 Minutes: 40 Double Unders 20 kettlebell swings 10 Shoulder to Overhead with KB ( 5 per side )

Warm up: good mornings, bottom of squat stretch, sit ups, shoulder pvc pull throughs 1 . Overhead Squat: 5 sets of 5 reps 2 . For Time: 3 Rope Climbs 10 Front Squats 30 Toes to bar 10 Front Squats 3 Rope Climbs

Warm up: good mornings, glute ham raise, sit ups, planks, push ups 1 . Superset: Deadlift and Bench Press 5 Sets of 5 Reps each 2 . For Time: 1 Mile Run 1 Mile Bike

Warm up: 2 min on bike, ring rows, mountain climbers For Time: 100 Pull ups 80 Walking Lunges 60 Push ups 40 Glute Ham Sit ups 30 Pistols 20 Handstand push ups 10 Burpee Broad Jumps

Warm up: jumping lunges, handstand hold, burpees 1 . Jerks: 5 sets of 2 reps (increase weight as you go) 2 . For Time: 50, 40, 30, 20, 10 Double Under 5, 4, 3, 2, 1 Cluster

Warm up: wrist stretches, air squats, bottom of squat hold, sit ups, back extensions 1 . Front squat: New max 2 . 3 Rounds For Time: 6 Bar Muscle ups 12 Kneeling Squat Jumps

Warm up: tuck jumps, lunges, push ups 1 . Power clean: New max 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: 5 Deadlifts 2nd Minute: 1 Rope Climb 3rd Minute: 10 Box Jump Overs 4th Minute: Rest

Warm up: wrist stretches, air squats, sit ups 1 . Front squat: 6 x 1 @ 90% 2 . 2 Rounds For Time: 10 Power Snatches 15 Toes to Bar 20 Calorie Bike