Workout of the Day
A.
500-400-300-200-100m Run
50-40-30-20-10
Abmat Butterfly Sit-ups
Wall-Balls
Basic everyday WODs.
A.
500-400-300-200-100m Run
50-40-30-20-10
Abmat Butterfly Sit-ups
Wall-Balls
A.
Clean
B.
30-20-10 rep rounds of:
Hang Power Cleans
Toes to Bar
Box Jumps
A.
Bench Press + Rowing
B.
AMRAP in 4 minutes of:
Row 500/400m
then, with remaining time:
10 Burpees to Target
10 Pull-ups
Rest 1 minute
AMRAP in 4 minutes of:
Row 500/400m
then, with remaining time:
5 Burpees to Target
5 Pull-ups
A.
Tempo Front Squat
B.
AMRAP in 10 minutes of:
10 Jumping Back Squats
20 Double-unders
10 Jumping Lunges
20 Double-unders
A.
“Whitten”
Five rounds for time of:
22 Kettlebell swings
22 Box jumps
Run 400 meters
22 Burpees
22 Wall-Balls
Army Captain Dan Whitten, 28, of Grimes, lowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, Ath Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
A.
Deadlifts + Rowing
B.
AMRAP in 4 minutes of:
500/400m Row
10 Deadlifts
10 Burpees Over the Bar
Rest 1 minute, then:
AMRAP in 4 minutes of:
500/400m Row
5 Deadlifts
5 Burpees Over bar
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