Workout Of The Day
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In Gym
front squat 5-5-5-5-5 *Begin each round every 3 minutes. then, three sets; rest amply between sets: max unbroken wall ball @ 20/14-lbs, 10/9-ft target (minimum = 10 reps, maximum = 30 reps per round) 10x partner medicine ball rotational pass
In Gym
four rounds for time: 10x strict pull-up 20x burpee box jump over, 24/20" platform
In Gym
five 5-minute rounds for max reps: 0:00-2:00 - 250m machine distance + max rep push press @ 95/65-lbs. in remaining time 2:00-4:00 - 250m machine distance + max rep pushup in remaining time 4:00-5:00 - rest
In Gym
“Brian” three rounds for time: 25x back squat @ 185/125-lbs.* 5x rope climb *Bar is pulled from the rack.
In Gym
power clean 2-2-2-2-2-2-2 Begin each round every 3 minutes. jerk balance @ light, technical weights 3-3-3-3 *Begin each round every 2 minutes.
In Gym
“Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
In Gym
for time: 30-25-20-15-10-5 swing @ 55/35-lbs. deficit pushup, 5/3" platform then, 4 sets for quality* 3x snatch balance at light loads *Begin each round every 2 minutes.
In Gym
three rounds for time: 30x wall ball @ 20/14-lbs., 10/9-ft. target 25x burpee 20x toes-to-bar --1 minute rest--
In Gym
“Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch
In Gym
deadlift 5-5-3-3-3-1-1-1 then, three sets for quality: 10 per side: single-leg dumbbell elevated glute bridge (use boxes for elevation) 15x heavy dumbbell shrug
In Gym
“Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up
In Gym
for max reps: 3 minutes: wall climb 3 minutes: double under 2 minutes: wall climb 2 minutes: double under 1 minute: wall climb 1 minute: double under then, dumbbell shoulder health, 3 GIANT sets: 10 single dumbbell upright row per side 10 double dumbbell lateral raises 10 double dumbbell alternating Z-press
In Gym
pause back squat - medium-heavy weights 3-3-3 *Begin every 2.5 minutes then, three five-minute rounds; rest exactly 90 seconds between rounds: 30x back squat @ 115/75-lbs. max calorie row/cardio machine in remaining time* *This workout is scored by the total calories rowed across all three rounds.
In Gym
three rounds for time: 50x dumbbell deadlift @ 100/70-lbs. 40x sit-up 30x burpee then, three sets for quality: 10x weighted sit-up @ heaviest possible weight 10x dumbbell good morning
In Gym
five rounds for time: 7x hang power snatch @ 95/65-lbs. 10x overhead squat then, take 7 minutes to build up to a heavy hang power snatch single.
In Gym
as many rounds as possible in 20 minutes: 3x rope climb 10x box jump, 30/24" platform 200m run
In Gym
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs.
In Gym
"The Chief" five cycles, as many rounds as possible in three minutes: 3x power clean @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds completed from all five cycles.
In Gym
four sets of dumbbell single-arm shoulder-to-overhead 3 right + 3 left *Begin every 2 minutes. then, eight rounds for time: 250m row 4x bar muscle-up --or-- 4-6x challenging pulling option
In Gym
front squat 3-3-3-3-3-3-3 *Begin each round every 3 minutes. then, three sets for quality: 10 per side: dumbbell farmer's hold bulgarian split squat 1-minute wall sit hold (add weight if too easy)
In Gym
bench press 3-3-3-3-3-3 *Begin each round every 3 minutes. After every round, complete 5 strict pull-up option (assisted, bodyweight, weighted) then, for quality: 50x incline dumbbell bench press 50x barbell bent-over row
In Gym
four rounds for time: 5x wall climb 50x double under 20x single-arm snatch @ 50/35-lbs. then, 1-2 rounds for quality: double dumbbell 21's 21x single dumbbell tricep overhead extensions
In Gym
for time: 60x single dumbbell squat* @ 70/50-lbs. 30x toes-to-bar 40x front squat 20x toes-to-bar 20x front squat 10x toes-to-bar *Dumbbell held anywhere on the shoulders. then, three sets for quality: 2x turkish get-up per side
In Gym
every minute, on-the-minute, for 5 minutes: 1 hang snatch then, every minute, on-the-minute, for 10 minutes: 1 snatch
In Gym
“Capoot” for time*: 100x pushup 800m run/cardio 75x pushup 1200m run/cardio 50x pushup 1-mile run 25x pushup 2000m run
In Gym
"The First Sean" three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift
In Gym
three rounds for max reps: minutes 0-2: max rep front squat @ 135/95-lbs. minutes 2-4: max rep burpee minutes 4-6: max calorie row/machine calorie minutes 6-8: rest
In Gym
push press 3-3-3-3-3-3 Begin each round every 3 minutes. then, three rounds for time: 15x push press @ 115/75-lbs. 200m run