Workout of the Day

Deficit Strict Handstand Pushups (On the 0:00)
For Time:
50 Deficit Strict Handstand Push-ups (4.5″/3″)
*5 Minute Time Cap

Strict Chest to Bar Pull-Ups (On the 7:00)
1 Set:
Max Unbroken Strict Chest to Bar Pull-ups

Conditioning (On the 10:00)
“Bubbles”
For Time:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs (30″/24″)
*After each round, 25 Double-Unders

Gymnastic Conditioning
1 Round:
100′ Handstand Walk
3 x Handstand Walk O-Course
100′ Handstand Walk
*Every 2 Minutes (Starting at 0:00): 4 Bar Muscle-ups

Row Conditioning
3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds

Dead Space”
On the 5:00 x 5 Rounds:
7 Power Snatches (135/95)
15/12 Calorie Assault Bike
7 Overhead Squats (135/95)
20 x 10 Meter Shuttle Runs
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep

Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (155/105)

4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

Buckle Up”
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Speed Limit”
AMRAP 15:
Buy-In: 2000m row

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

bench press

3×10

3×6

3×3

Rack City”
For Time:
10 Power Cleans (175/115)
50 Air Squats
10 Front Squats (175/115)
50 Air Squats
10 Push Jerks (175/115)
50 Air Squats
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (315/220)
45 Bar Facing Burpees

3 Rounds for time of:
50 Double-unders
15 Dumbbell Clean & Jerks

“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

4 Rounds for time of:
15/10 Calories Rowing
10 Burpees, bar-facing
5 Hang Power Cleans 155/105

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Rest 5 minutes between workouts

Opening Day”
21-15-9:
Wallballs 20/14
CTB Pull-ups
Thrusters (115/85)
Box Jumps (30″/24″)
Kettlebell Swings (70/53)

strength

push press

10 rm