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Workout
Of The Day


Workout
Of The Day

In Gym

In Gym: five rounds for time: 3x rope climb, 15-ft. 6x devil's press @ 100/70-lbs. 12x handstand pushup At Home: five rounds for time: 18x strict sit-up 6x object devil's press --or--10x burpee 12x atomic pushup


Workout
Of The Day

In Gym

In Gym: power clean 2-2-2-2-2-2-2-2-2-2 Begin each round every two minutes. Then, take 10 minutes to build up to a heavy front squat double (from the rack). At Home: 10 rounds, every 90 seconds: 30x mountain climber 5-10x dumbbell/object power clean –or– standing long jump then, tabata squat jump


Workout
Of The Day

In Gym

for time: 50-40-30-20-10 air squat 5-10-15-20-25 push jerk @ 135/95-lbs.


Workout
Of The Day

In Gym

three rounds for time: 400m run 21x burpee pull-up 21x box jump over, 24/20" platform


Workout
Of The Day

In Gym

five heavy sets; begin each round every five minutes: 21 unbroken deadlift then, three sets for quality: 10x barbell roll out 10x barbell curl 10x barbell upright row


Workout
Of The Day

In Gym

five rounds for time: 25x wall ball @ 20/14-lbs., 10/9-ft. target 7x wall climb


Workout
Of The Day

In Gym

weighted ring dip 5-5-5-5-5 then, for total time across all five rounds: at 0:00, complete row 25 calories + 25 pushup at 5:00, complete row 20 calories + 20 pushup at 9:00, complete row 15 calories + 15 pushup at 12:00, complete row 10 calories + 10 pushup at 14:00, complete row 5 calories + 5 pushup *Record your score in seconds for each round, and then add up total seconds across all rounds for a final score.


Workout
Of The Day

In Gym

3 power snatch + 3 overhead squat 1-1-1-1-1-1 then, take 10 minutes to build up to a heavy front squat single for the day (from the rack).


Workout
Of The Day

In Gym

4x three-minute rounds; rest exactly two minutes between rounds: 75x double under 25x burpee max pull-up in remaining time


Workout
Of The Day

In Gym

for time: 50x deadlift @ 225/155-lbs. 100x sit-up 150/120-calorie row


Workout
Of The Day

In Gym

in teams of two, as many rounds as possible in 20 minutes: 200m farmer's carry @ 110/70-lbs. 30x burpee 30x kettlebell goblet squat @ 55/35-lbs. *Each partner completes half the farmers carry each round, and partners may work at the same time on the burpees and kettlebell goblet squats.


Workout
Of The Day

In Gym

“Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x walking lunge @ 45/35-lb. plate


Workout
Of The Day

In Gym

push jerk 3-3-3-3-3-3 strict handstand pushup option 3-3-3-3-3-3


Workout
Of The Day

In Gym

five rounds for time: 10x squat clean @ 135/95-lbs. 60x double under


Workout
Of The Day

In Gym

10x 2-minute rounds: odd rounds: 6x ring muscle-up even rounds: max shuttle run, 50-ft. --or-- max burpee


Workout
Of The Day

In Gym

"Fight Gone Bad!" three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this workout you will move from each of the five stations after one minute. This is a five-minute round with a one-minute break between rounds.


Workout
Of The Day

In Gym

five rounds for time: 20x box step-up @ 50/35-lbs., 24/20" platform 12x toes-to-bar 24x pushup


Workout
Of The Day

In Gym

as many rounds as possible in 20 minutes: 12x single-leg squat (alternating, total) 18x swing @ 53/35-lbs. 36x double under


Workout
Of The Day

In Gym

for time: 12x squat clean thruster @ 135/95-lbs. 400m run --or-- 500m row 9x squat clean thruster 400m run --or-- 500m row 6x squat clean thruster 400m run --or-- 500m row


Workout
Of The Day

In Gym

bench press 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: odd minutes: 5x strict or weighted ring dip even minutes: 5x strict or weighted pull-up


Workout
Of The Day

In Gym

four rounds for time: 21x deadlift @ 185/125-lbs. 3x rope climb then, three rounds for quality: 8 per side: barbell suitcase deadlift 10 per side: single-arm ring row


Workout
Of The Day

In Gym

front squat 3-3-3-3-3-3 then, 2-3 rounds for quality: 1-minute weighted plank hold 15 per side: weighted side bend 15 per side: medicine ball russian twist throw


Workout
Of The Day

In Gym

"21.2"/"17.1" for time: 10-20-30-40-50 dumbbell snatch @ 50/35-lb. dumbbell After each set, complete 15x ( burpee + box jump-over ), 24/20″ platform *There is a 20-minute time cap to this workout.


Workout
Of The Day


Workout
Of The Day

In Gym

TURBO SATURDAY 1: In 12 minutes, build up to a heavy 1 rep max clean and jerk. 2: as many rounds as possible in nine minutes: 3x clean and jerk @ 135/95-lbs. 5x toes-to-bar 3: “Short & Spicy 2” for time: 500m row 15x devil's press @ 100/70-lbs. 40x wall ball @ 20/14-lbs.


Workout
Of The Day

In Gym

In Gym: practice ring muscle-ups for 15 minutes. OR five sets; rest amply between sets: 1-7x ring muscle-up then, as many rounds as possible in 12 minutes: 10x wall climb 50x box jump, 24/20" platform 25x ring dip


Workout
Of The Day

In Gym

as far as possible in 20 minutes: 400m run --or-- row 25x double under 400m run --or-- row 50x double under 400m run --or-- row 75x double under 400m run --or-- row 100x double under 400m run --or-- row 125x double under… Continue adding 25 double unders each additional round.


Workout
Of The Day

In Gym

five rounds for time: 20x push press @ 75/55-lbs. 20x front rack lunge (in place) then, build up to a heavy push press double in 10 minutes (from the rack).


Workout
Of The Day

In Gym

for time: 30-20-10 burpee chest-to-bar pull-up dumbbell snatch @ 50/35-lbs. (alternating, total)

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