Workout Of The Day
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In Gym
for time: 5-4-3-2-1 rope climb 50-40-30-20-10
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 wall ball @ 20/14-lbs., 10/9-ft. target single-arm dumbbell push press @ 70/55-lbs. single-arm dumbbell snatch
In Gym
every minute, on--the-minute, for 10 minutes: 3x hang power clean @ medium-heavy weights then, every minute, on-the-minute, for 10 minutes: 30-second dumbbell front rack hold @ 100/70-lbs. max box jump, 24/20" platform
In Gym
as many rounds as possible in 12 minutes: 1-3x unbroken ring muscle-up 200m run then, three rounds for quality: 30 seconds: max dumbbell cuban press --rest 30 seconds-- 30 seconds: max dumbbell bent-over reverse fly --rest 30 seconds--
In Gym
1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, three sets for quality: 5-10x strict handstand pushup option
In Gym
three rounds for time: 50x machine calorie 40x swing @ 55/35-lbs. 30x burpee
In Gym
shoulder press 5-5-3-3-2-2-1-1 *Begin each round every 2 minutes. then, every minute, on-the-minute, for 12 minutes: minute #1: 5-15x strict ring dip option minute #2: 15-20-second hanging L-sit (hanging off the pull-up bar) minute #3: 10-15x barbell bicep curls
In Gym
five warm-up sets: 1 deadlift + 1 hang squat clean + 1 front squat @ increasing weights, building to two above working weight then, five rounds for time: 20x lunge jump 15x deadlift @ 135/95-lbs. 10x front squat
In Gym
every minute, on-the-minute, for 5 minutes: 3-8x challenging pull-up option (bar muscle-up, chest-to-bar pull-up, pull-up, strict pull-up option) --rest two minutes-- into, as many rounds as possible in 15 minutes*: 20-40-60-80… double under 100m-200m-300m-400m… shuttle run/cardio machine --rest two minutes-- into, every minute, on-the-minute, for 5 minutes: 3-8x challenging pull-up option (bar muscle-up, chest-to-bar pull-up, pull-up, strict pull-up option) *Add 20 double unders and an additional 100m run every round.
In Gym
In Gym: for time: 30x hang power snatch @ 75/55-lbs. 40x burpee 20x hang power snatch 30x burpee 15x hang power snatch 25x burpee 10x hang power snatch 20x burpee
In Gym
complete five three-minute cycles; rest exactly one minute between cycles*: 12x machine calories 9x wall ball @ 20/14-lbs., 10/9-ft. target 6x strict pull-up *Begin your next round where you left off the previous round.
In Gym
In Gym: clean and jerk 2-2-2-2-2-2-2 then, with 50% heaviest load, 2 sets for quality: 10 cycled clean + 10 jerk
In Gym
three rounds for time: 200m farmer's carry @ 100/70-lbs. 25x bench press @ 135/95-lbs.
In Gym
five rounds for time: 10x power snatch @ 95/65-lbs. 20x single-leg squat (alternating, total) --or-- 20x weighted lunge @ 50/35-lbs.
In Gym
for time: 20x box jump, 30/24" platform 10x rope climb, 15-ft. 1200m run --or-- cardio machine 5x rope climb, 15-ft. 15x box jump, 30/24" platform then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold --1 minute rest--
In Gym
overhead squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, every 90 seconds for 5 rounds: 1x hang squat snatch @ up to 80% heaviest load from part one
In Gym
three cycles of as many repetitions as possible in 7 minutes; rest exactly one minute between cycles: 21/18-calorie row --or-- machine calorie 7x dumbbell hang snatch, right side @ 55/40-lbs. 14x weighted step-up, 24/20" platform 7x dumbbell hang snatch, left side
In Gym
“Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee
In Gym
"Chase-ing Bells" as many rounds as possible in 12 minutes: 6x dumbbell complex* 29x air squat *1 dumbbell complex = 1 power clean + 1 front squat + 1 push press then, take 10 minutes to build up to a heavy front squat double.
In Gym
bench press 5-5-5-5-5 Begin each round every 3 minutes. then, three sets for quality: max true strict bodyrow 10-15x reverse flys 8-10 per side: single-arm bent-over row
In Gym
four rounds for time: 5x bar muscle-up 15x burpee 12x box jump over, 24/20" platform
In Gym
squat clean 3-3-3-3-3-3 Begin each set every 3 minutes. then, front squat *pulled from the rack* 3-3-3 Begin each set every two minutes.
In Gym
for time: 25x double under 15x pushup 15x swing @ 55/35-lbs. 50x double under 25x pushup 25x swing 100x double under 50x pushup 50x swing 50x double under 25x pushup 25x swing 25x double under 15x pushup 15x swing
In Gym
four rounds; as many repetitions as possible: 1 minute: max wall climb --15 seconds rest-- 1 minute: max weighted sit-up @ 45/35-lbs. --15 seconds rest-- 1 minute: max calorie row --15 seconds rest--
In Gym
five rounds for time: 15x deadlift @ 225/155-lbs. 400m run
In Gym
for time: 20x unbroken thruster @ 95/65-lbs. 20x pull-up --rest two minutes-- 18x unbroken thruster 18x pull-up --rest two minutes-- 16x unbroken thruster 16x pull-up
In Gym
every minute, on-the-minute, for 16 minutes:* odd minutes: 10x heavy dumbbell deadlift even minutes: 10x heavy dumbbell lunge (dumbbells held by the sides) *Use two different sets of dumbbells for this workout.
In Gym
push press 5-5-3-3-2-2-1-1 Begin each round every 2 minutes. then, two rounds for quality: 10-20 med ball sit-up + toss (throw ball at partner) 10-20 partner russian twist passes (throw ball at partner)
In Gym
“A Rich Heart 3.0” 10 rounds, every three minutes: 6x hang power clean @ 155/105-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up