Workout of the Day

August 5, 2022

Accessory Work

8 rounds

7 strict pull ups

1 deadlift (80%)

"Ass Down, Face Up"

AMRAP5

5 cleans (115/75)

5 burpees over the bar

*rest 4 min*

AMRAP5

5 jerks (115/75)

5 burpees over the bar

*rest 4 min*

AMRAP5

5 clean and jerks (95/65)

5 burpees over the bar

August 4, 2022

"Sweet Chili"

AMRAP12

8 pistols

5 toes to bar

2 devils press (50/35)

Accessory Work

EMOM12

1: 14/10 cal bike

2: 14/10 cal ski

3: 10 shuttle sprints

Core Work

3 rounds

20 GHD sit ups

10 kb oblique crunches per side

then

50 hollow rocks

August 3, 2022

Strength: EMOM8

Squat Snatch + Hang Squat Snatch

"Just One More Lap"

1.25 mile run

5 rounds

10 front squats (115/75)

20 push ups

1.25 mile run

*28 min cap*

August 2, 2022

"Breaking Down"

10-1 deadlifts (225/155)

200m run

*19 min cap*

Accessory Work

Row Intervals

4x500m run

(:30 sec rest)

Core Work

tabata single leg v ups

tabata mountain climbers

August 1, 2022

"Double Up"
2 rounds
15 wall balls
50 double unders
15 pull ups
2 rounds
20 wall balls
40 double unders
10 chest to bar
2 rounds
25 wall balls
30 double unders
5 bar muscle ups
*22 min cap*

"Death by HSPU"
1-2-3…10-12-14..

July 29, 2022

"You're Dead Wring"

AMRAP16

12 deadlifts (185/135)

100' single DB OH walking lunge (50/35)

2 ring muscle ups

Accessory Work

50 toes to bar

*every break- 2 burpees*

*8 min cap*

Row Intervals

5x300m

*rest as long as you're previous round took*