Workout of the Day

A.
Push Press
Build to a challenging set of 3

B.
Every 5 minutes, for 15 minutes (3 rounds)
15 Shoulder to Overhead
30/22c Assault Bike
15 Pull-ups

Workout of the Day

A.
Front Squat
Build to a challenging set of 3

B.
AMRAP in 12 minutes of:
10 Front Squats (115 / 75)
20 Kettlebell Swings (53/35)
40 Double-unders

Masters: 85/60, 35/26,

Rx+ 145/100, KB snatch 10 each arm, UB

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
10 rounds of:
12 Devil Presses
21 Toes to Bar
then
Run Around the Block

Workout of the Day

A.
Hang Clean and Jerk

B.
AMRAP in 15 minutes of:
5 Hang Squat Cleans
7 Jerks
9 Burpees Over the Bar

Rest exactly 60 seconds after each round

Workout of the Day

A.
AMRAP in 40 minutes of (60 sec on/60 sec off):
100/80c Row
100 Goblet Lunges (53/35)
100/80c Ski
100 Box Jump Overs (24 / 20)
100/80c Row

1 minute of work, 1 minute of rest for 40 minutes…
Working hard and fast for 60 seconds, then resting for 60 seconds,
try to complete the following (or get as far as possible) within the allotted 40 minutes

Workout of the Day

A.
Snatch
Every minute, for 12 minutes:
2 reps

Start light and increase every 2 minutes (6 total loads)

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14 etc of:
Power Snatches
Chest to Bar Pull-ups

Rx+ 1-2-3-4-5-6-7 etc of
Power Snatches (185 / 125)
Bar muscle-ups

Workout of the Day

A.
Push Press

B. (repeat)
Shoulder Press Biathlon
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

**Every time you break up the set of 25, run 200m**

The bar is either on your shoulders in the rack position, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.

Rx+ 115 – 105 – 95 / 75 – 65 – 55
ManBearPig: 135-115-95 / 85-75-65

Workout of the Day

A.
Front Squat

B. (repeat)
For time:
100 Alternating Dumbbell Snatches (50/35)
Every minute, until the 100 reps are complete:
10 Wall-Balls (20 / 14)

Rx+: 30/20
Masters: 35/20, 14/10

Workout of the Day

A.
In teams of two, complete for time:
100 Kettlebell Swings
100 Wall-Balls
100 DB Bench Press
100c Assault Bike
100 DB Bench Press
100 Wall-Balls
100 Kettlebell Swings

Workout of the Day

A.
Clean & Jerk

B.
AMRAP in 10 minutes of:
4 Power Clean & Jerks
8 Toes to Bar
12 Box Jumps