Workout of the Day

Friday 12/13/2019

Strength Back Squat 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning 5 Rounds 400m Run 30 Kettlebell Swings 53/35lbs 10 Strict Handstand Push UpsStrength

Friday 12/13/2019

Strength- Back Squat 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning 5 Rounds 400m Run 30 Kettlebell Swings 53/35lbs 10 Strict Handstand Push Ups

Tuesday 12/10/2019

Strength Deadlift 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning For time: 800 Meter Run 80-Foot Front-Racked Walking Lunges (55/35 lbs KBs or DBs) 40 Front-Racked KB/DB Squats (55/35 lbs or DBs)… Read more »

Monday 12/9/2019

Strength Overhead Press 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning Every 5 minutes, for 15 minutes (3 sets) for times of: 500 Meter Row 10 Single-Arm Dumbbell Push Press* (left side… Read more »

Wednesday 12/11/2019

Strength Bench Press 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning 3 Rounds 40 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (53/35 lbs)

Wednesday 12/11/2019

Strength- Bench Press 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning 3 Rounds 40 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (53/35 lbs)

Tuesday 12/10/2019

Strength- Deadlift 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning For time: 800 Meter Run 80-Foot Front-Racked Walking Lunges (55/35 lbs KBs or DBs) 40 Front-Racked KB/DB Squats (55/35 lbs or DBs)… Read more »

Monday 12/9/2019

Strength- Overhead Press 5- 40% of working weight 5- 50% of working weight 5- 60% of working weight Conditioning   Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 55/35… Read more »

Friday 12/6/2019

Strength Back Squat5-3-AMRAP Conditioning AMRAP 5:00 x 3 500/450m Row 10 Hang Power Cleans 185/125lbs Max Distance Handstand Walk in the remaining time, 25’ increments Rest 2:00 Between AMRAPs Accessory Foam roll hamstrings and glutes