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WORKOUT OF THE DAY
Workouts the week of 08/08/2022-08/13/2022
Monday – 8/8/22“Daniel”50 Pull-Ups400m Run21 Thrusters (95/65)800m Run21 Thrusters400m Run 50 Pull-UpsTime Cap: 20 minutes Tuesday – 8/9/22“Oh, the places you’ll go”5 Rounds for Time:30/24
Workouts Week of 08/01/2022 – 08/06/2022
Monday – 8/1/22 “Madison, Wisconsin” Freedom (RX’d) 5 sets (Every 3:30)200m Run12 Clean and Jerks (135/95)** Touch and Go ** Tuesday – 8/2/22 “President James
Workouts Week of 07/25/2022-07/30/2022
Monday – 7/25/22“Megalodon”For Time (10 min Cap): 21-15-9Thrusters (95/65)Burpee Over BarChest to Bar Tuesday – 7/26/2022“Great White Shark”AMRAP (12:00 min)10 Single Arm DB Push Press(L)
Workouts the Week of 07/18/2022-07/22/2022
Monday – 7/18/22 “Friends in Low Places” Freedom (RX’d)For Time:12-9-6-3Squat Snatch (135/95)24-18-12-6Burpee over Bar IndependenceFor Time:12-9-6-3Squat Snatch (115/80)18-15-12-9Burpee over Bar LibertyFor Time:24-18-12-6Alternating Dumbbell Snatch (light)Up
Workouts Week of 07/12/2022-07/15/2022
Monday – 7/11/22 “Don’t Stop Believin’” Freedom (RX’d)7 sets: (new set every 3:00)4 Ring Muscle Ups (Or 12 Chest to Bar)8 Squat Snatches (115/80) Tuesday
Workouts Week of 07/04/2022-07/08/2022
Monday – 7/4/22“1776”7 Rounds (40:00 minute time cap)4 Squat Cleans (225/155)17 Handstand Push-ups76 Double Unders Tuesday – 7/5/22“Roman Candle”Freedom (RX’d)12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking
Workouts Week of 06/27/2022-07/02/2022
Monday – 6/27/22Strength/Gymnastics:Alternating EMOM for 10 Minutes:1 Pause Front Squat (3seconds in bottom) + 1 Front Squat@ 75% of 1 RMStrict Weighted Chin-ups (supinated grip)
Workouts Week of 06/20/2022-06/24/2022
Monday: – 6/20/22“Fast Break” 10 Rounds For Time: (30min cap)15/12 Calorie Row 15 Wallballs 20 / 14 lb to 10/9ft.Rest 1:00 Between Rounds.*Score: Total Time Including Rest Tuesday –
Workouts Week of 06/13/2022-06/17/2022
Monday – 6/13/22:“Body Shop” On the 3:00 x 10 Rounds:500 Meter Row Max Bodyweight RepsOdd Rounds: Kipping Handstand Push-upsEven Rounds: V-ups OR GHD Sit-ups (40″/37″)Score: 10 sets of
Workouts Week of 06/06/2022-06/10/2022
Monday – 6/6/22: Strength:3 deadlifts *build to heavy set “Giddy Up” AMRAP 15:1 Deadlift 1 Burpee Pull-up1 Dumbbell Thruster2 Deadlifts 2 Burpee Pull-ups2 Dumbbell Thrusters …[Add 1 Rep Every Round]Barbell:
Workouts Week of 05/30/2022-06/03/2022
Monday – 5/30/22:“Murph” For Time:1 Mile Run100 Pull-Ups200 Push-ups300 Air Squats1 Mile Run*Optional Weight Vest: 20 / 14 lb Tuesday – 5/31/22:“Aftershock” 5 Rounds For Time:
Workouts Week of 05/23/2022-05/27/2022
Monday – 5/23/22:Strength:Every 90s x53 shoulder press*build to max for the day“Body Language” AMRAP 20:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats *Score:
Workouts Week of 05/16/2022-05/20/2022
Monday – 5/16/22:Strength/skillEvery 90s x53 hang power clean and push jerks*build to heavy. “Do iT” For Time: (15 min cap)60 Deadlifts45 Hang Power Cleans 30 Push Jerks
Workouts Week of 05/09/2022-05/14/2022
Monday – 5/9/22:“Threefer” (in class) 3 Rounds For Time: (35min cap) 35/30 Cal Bike20 Toes to Bar30 Hang Dumbbell Snatches 50 / 35 lb40 Air Squats 50-ft. Single
Workouts Week of 05/02/2022-05/07/2022
Monday – 5/2/22:Strength:Every 90s X 63 shoulder press*build to heavy “Built DifferenT” For Time: (15min cap)30 Chest to Bar Pull-ups3 Rounds of Dumbbell “DT”20 Chest to
Workouts Week of 04/25/2022-04/30/2022
Monday – 4/25/22: “Fight Club” (in class) 3 Rounds For Total Reps:1 Minute Max Thrusters 95 / 65 lb1 Minute Max Power Cleans 95 / 65 lb1
Workouts the Week of 04/18/2022-04/23/2022
Monday – 4/18/22:Strength/skill:Every 90s x53 UB power snatches *build to heavy “Lung Island” For time (15min cap) 25-20-15-10-5:Calorie RowPower Snatches 75 / 55 lb Score: Total time. Tuesday:
Workouts Week of 04/11/2022-04/16/2022
Monday – 04/11/22:Strength:Every 90s x53 UB deadlifts *build to heavy “Donny” For time (15min cap) 21-15-9-9-15-21:Deadlifts 225 / 155 lbBurpees*U.S. Army Specialist Donald L. Nichols, 21, of Shell
Workouts Week of 04/04/2022-04/09/2022
Monday – 4/4/22:Strength/skill:Every 90 x53 hang power cleans *build to heavy. From above knee. Last set is HEAVIER than workout weight. “Burnin’ Rubber” For Time: 15 Hang
Workouts of the Week 03/28/2022-04/02/2022
Monday – 3/28/22:“Napalm” 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts 225 / 155 lb 40 Wallballs 20/14lb to 10ft – Score:
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