Category Archive for: Workout of the Day

Wednesday

Hump Day!!! We are getting a major pump today. 15 Min. AMRAP: 150m Run 20 Box Jumps (24″/20″) 25 Ball Slams (20/10)

Monday

We have a fun two part workout today! Deuce I. 10 Min. EMOM: 8 DB. Push Press (50’s/35’s) 8 Pull-Ups Both in one minute!!! 2 Min. Rest!!! II. 10 Min. EMOM: 8 DB. Front Squats (50’s/35’s) 8 Burpees

Friday

Today’s workout is really working on your engine. In order to receive Rx today you will have to completed the dumbbell work and the knees to elbows unbroken!! Time to up that grip strength! 20 Min. EMOM: 1: 12/8 Cal. Row 2: 5 DB. Deadlifts+ 5 DB. Power Cleans (50’s/35’s) [Unbroken] 3: 100ft. Mixed Rack…

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Thursday

Today we have a new movement! Single arm devil presses. More fun than a barrel full of monkeys! Let’s get it! 3 Rounds: 300m Run 20 SA. Devil Presses (50/30) 12 Pull-Ups

Wednesday

This workout is a lot tougher than it looks. Every 5 reps you will have to stop and perform 5 burpees. Once you have completed the 30th Power Clean & Power Jerk you will have to perform 5 burpees in order to kill the clock!! Come and get it! For Time: 30 Power Cleans &…

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Tuesday

Today’s workout is going to get spicy!! Shoulder work to the max! 5 Rounds: 400m Run 14 Deficit HSPU (4″/2″) 14 Goblet Squats (70/53)

Monday

Time to get things started!! 16 Min. AMRAP: 15 Wall Balls (20/14) 200m Run 20 SDHP (95/65) 200m Row 25 GHD Sit-Ups

Friday

This is a spicy one!! Get ready to breath hard and move FAST! The time cap is set at 20 minutes. For Time: 1k Row 4 Rounds: 3 Front Squats (185/95) 4 Kipping HSPU

Thursday

This is going to be a fun one. There is a lot of movements, so be ready to put in some serious work. 30 Min. EMOM: 1: 10 Unbroken American Style KBS. (70/53) 2: 5 Burpee Bar MU’s (10 Burpee C2B) 3: 20 Ball Slams (20/10) 4: 200m Run 5: 15 DB. Deadlifts (50’s/35’s)

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