Workout of the Day

Monday

3 rounds:

15 deadlifts (moderate)

30 squats

15 v-ups

30 lunges

Tuesday

3:00 Run

As many reps as possible in 2:00 of: 9 front squats (light)

10 sit ups

REST 5:00

2:00 Run

AMRAP in 3:00 of: 6 front squats (moderate) 

10 sit ups

REST 5:00

1:00 Run

AMRAP in 4:00 of: 3 front squats

10 sit ups

Wednesday

50 ground to overhead (light)

50 pull ups

50 push ups

5:00 run

Thursday

Deck of Cards:

Spades- Front Squats

Diamonds- Sit Ups

Clubs- Swings

Hearts- Reverse Lunges

Aces: 15 Burpees

**Numbers on cards are reps

**Face cards worth 10 reps

Friday

AMRAP 12

200m Run

15 burbees

10 ground to overhead (moderate)

Saturday

21-18-15-12-9

Thrusters (light)

40 double-unders

200m Run

REST 1:1

October Workout of the Day

Monday

 

21 Power Snatches

21 Pull-ups

15 Overhead Squats

15 C2B Pull-ups

9 Squat Snatches

9 Burpee Pull Ups

 

Tuesday

 

AMRAP 5:

Buy-in: 50 Wallballs

12 Deadlifts (light)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs

9 Deadlifts (moderate)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs

6 Deadlifts (heavy)

6 Bar-Over Burpees

 

Wednesday

 

1 Round:

800m Run

80 Double-unders

21 Hang Power Cleans (light)

2 Rounds:

400m Run

40 Double-unders

15 Hang Power Cleans (light)

3 Rounds:

200m Run

20 Double-unders

9 Hang Power Cleans (light)

 

Thursday

 

Class divides into 2 teams:

 

3 Rounds:

Team 1: Max Cal Bike

 

Team 2: 10 Odd Object Squats + 10 Odd Object Push Press + 200m Run

 

Friday

 

AMRAP 18:

30 Thrusters (light)

30 Box Jumps

30 Calorie Row

30 Toes-to-Bar

 

Saturday

 

9 Rounds:

24 Pushups

8 Deadlifts (215/135)