Workout of the Day
A.
50-40-30-20-10 rep rounds of:
Assault Bike
Abmat Butterfly Sit-ups
Wall-Balls
Rx+ TTB, Thrusters
Basic everyday WODs.
A.
50-40-30-20-10 rep rounds of:
Assault Bike
Abmat Butterfly Sit-ups
Wall-Balls
Rx+ TTB, Thrusters
A.
Cleans
B.
Five rounds for time of:
15 Hang Power Cleans
15 Pull-ups
A.
Bench Press + Running
B.
AMRAP in 12 minutes of:
40 Double-unders
20 Kettlebell Snatches
10 Handstand Push-ups
A.
Tempo Front Squat
B. (repeat)
Every minutes, for 15 minutes (5 rounds):
Min 1) 8 Burpee Box Jumps
Min 2) 10 Front Rack Reverse Lunges
Min 3) 12 Toes to Bar
Rx+ 10 bbj, 12 OH lunges, 14 tab
A.
AMRAP in 30 minutes of:
200m Run
12 Pull-ups
6 Devil Presses
Rest exactly 2 minutes after each round
Rx+ 6 BMU
A.
50-40-30-20-10 rep rounds of:
Ski Erg Cals
Abmat Butterfly Sit-ups
Wall-Balls
A.
Cleans
B.
Three rounds for time of:
100 Double-unders
20 Box Jumps (24 / 20)
10 Power Cleans
A.
Bench Press + Bike
B.
AMRAP in 8 minutes of:
2-4-6-8-10-12 etc DB Shoulder to Overhead
1-2-3-4-5-6-7 etc Burpee Pull-ups
A.
Tempo Front Squats
B.
Two rounds of:
2 min of Back Rack Reverse Lunges
2 min of Kettlebell Swings
2 min of Rowing for Calories
A.
In teams of two, with only one person working at a time, complete:
4 Min Toes to Bar
4 Min DB Bench Press
4 Min Assault Bike
3 Min Toes to Bar
3 Min DB Bench
3 Min Assault Bike
2 Min Toes to Bar
2 Min DB Bench
2 Min Assault Bike
1 Min Toes to Bar
1 Min DB Bench
1 Min Assault Bike
Three scores: 1) total TTB 2) total bench reps 3) total cals