Workout of the Day
A.
Front Squat & Bulgarian Split Squats
B. (repeat)
For 16 minutes (8 rounds):
Min 1) 10 Calorie Assault Bike + Max Thrusters
Min 2) Rest
Basic everyday WODs.
A.
Front Squat & Bulgarian Split Squats
B. (repeat)
For 16 minutes (8 rounds):
Min 1) 10 Calorie Assault Bike + Max Thrusters
Min 2) Rest
A.
Every 3 minutes, for 30 minutes (10 rounds):
10/8c Ski
10-10-8-8-6-6-4-4-2-2 Power Snatches
10 Toes to Bar
Rx+
A.
AMRAP in 10 minutes of:
20 Kettlebell Swings
20 Abmat Butterfly Sit-ups
Rest 5 minutes
AMRAP in 10 minutes:
150m Run
15 Box Jumps
Rest 5 minutes
AMRAP in 10 minutes:
10c Assault Bike
10 Up-downs
A.
Hang Power Clean
B. (repeat)
For time:
25 Power Cleans
50 Wall-Balls
100 Double-unders
A.
Bench Press
Every minute, for 12 minutes (6 sets)
Min 1) 6 bench press
Min 2) 5-10 strict chin-ups
B.
On the minute, for 12 minutes (3 rounds):
Min 1) Row for Calories
Min 2) DB Bench Press
Min 3) Pull-ups
Min 4) DB Push Presses
A.
Front Squat
B.
AMRAP in 10 minutes of:
10-9-8-7-6-5-4-3-2-1 Burpee Plate Snatches
After each set of Burpees:
10 Lunges w Plate Overhead
A.
In teams of two, complete:
100/75c Ski
700m Run
80 Bench Press
70 Burpee Box Jumps (facing, not over)
80 Bench Press
700m Run
100/75c Ski
A.
Every 3 minutes, for 30 minutes (10 rounds):
10c Assault Bike
10-10-8-8-6-6-4-4-2-2 Thrusters
10 Pull-ups
Each round will be scored for time
A.
Sandbag Carry
B.
Sled Pull
C.
Farmers Carry
A.
Hang Power Clean
B.
Three rounds of:
1 minute row for calories
1 minute of double-unders
1 minute of hang squat cleans
Rest 2 minutes