Workout of the Day

Strength A) 4 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press Rest 1:00 Conditioning (Cap 18:00) 3 Rounds: 75 Double-Unders 10 Dumbbell Burpee Box Step-Overs (50’s/35’s) Box – 24″/20″ Directly into… 3 Rounds: 21/15 Calorie Row 21 Thrusters (75/55)

Strength: Power SnatchOn the Minute x 10:Minutes 1-5 – 2 Power SnatchesMinutes 6-10 – 1 Power SnatchConditioning (Cap 20:00)3 Rounds:9 Power Snatches (135/95)12/9 Calorie Assault Bike9 Bar Muscle-Ups75 Double Unders

For time: Pull-up Bar Hang, 6 mins Every time you drop from the bar complete: Run, 800 m 30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds… Read more »

Midline (Cap 12:00) 3 Sets of: 6 Turkish Get Ups 1:00 Plank 1:00 Rest Conditioning (Cap 18:00)60 Cal Row 60 Wall Balls (20/14) 30 Chest-to-bar Pull Ups 30 Over Head Squats (115/75) 20 DB Front Rack Lunge (50/35) 20 Ring… Read more »

Strength Every 3:00 x 5 10 Wall Balls 3 Strict Press ConditioningOn the 3:00 x 4 Rounds: 2 Rope Climbs (15′) 15 Kettlebell Swings (70/50) Time remaining – Max DB Floor Press

Gymnastic Conditioning On the 2:00 x 5 Sets: 9 Overhead Squats (135/95) 6 CTB Pull-Ups 3 Bar Muscle-Ups Take OHS barbell from the floor. Conditioning (Cap 20:00) 200 Meter Run, 27 CTB Pull-Ups, 27 Burpees 200 Meter Run, 27 Calorie… Read more »